Turkey and Ham Sandwich : 560 Calories | $5.99

The Subway Turkey and Ham sandwich combines two popular deli meats in one footlong or 6-inch sub. Priced at $5.99 for a 6-inch, this sandwich contains 560 calories and offers a protein-rich option on Subway’s permanent menu.

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Ingredients

The Subway Turkey and Ham sandwich includes:

  • Turkey breast
  • Black Forest ham
  • Your choice of bread
  • Standard vegetables (lettuce, tomatoes, cucumbers, green peppers, red onions)
  • Optional cheese
  • Choice of condiments and dressings

Source of Calories:

The 560 calories in a Turkey and Ham sandwich derives its calories from:

  • Bread: 200-220 calories
  • Turkey: 50 calories
  • Ham: 70 calories
  • Cheese (optional): 40-60 calories
  • Vegetables: 25-30 calories
  • Condiments: 100-150 calories (varies by selection)and vegetables

Allergens

The Subway Turkey and Ham sandwich contains these common allergens:

  • Wheat (bread)
  • Soy (bread)
  • Milk (if cheese is added)
  • Eggs (in some sauces like mayo)

Cross-contamination with other allergens may occur during preparation.

Nutrition Facts

Nutrition Facts per 6-inch sandwich are shown below:

Nutrient

Amount

Calories

560

Total Fat

 22g

Saturated Fat

6g

Trans Fat

0g

Cholesterol

50mg

Sodium

  1,890mg

Total Carbohydrates

 56g

Dietary Fiber

5g

Sugars

9g

Protein

25g

Nutrition Summary

The Turkey and Ham sandwich provides a balanced mix of macronutrients. With 25g of protein, it delivers almost half of an average adult’s daily protein needs. The 22g of fat accounts for about 30% of daily recommended intake, while the 56g of carbohydrates represent roughly 19% of daily requirements. Following table shows the quick view on nutritional summary

Cholesterol

50mg

Calories

560

Protein

25g

Fat

22g

Calorie Burn Time

To burn off the 560 calories in a Subway Turkey and Ham Sandwich:

  • Walking (3 mph): 140 minutes
  • Running (6 mph): 52 minutes
  • Swimming: 70 minutes
  • Cycling (12-14 mph): 48 minutes
  • Dancing: 112 minutes

Customization Options

Enhance your Turkey and Ham Sandwich with these options:

Bread choices:

  • Italian
  • 9-Grain Wheat
  • Italian Herbs & Cheese
  • Multigrain
  • Flatbread

Cheese options:

  • American
  • Cheddar
  • Monterey Jack
  • Provolone
  • Pepper Jack

Vegetables (all under 5 calories each):

  • Spinach
  • Cucumbers
  • Black olives
  • Jalapeños
  • Banana peppers
  • Pickles

Sauces options:

  • Mayo
  • Mustard
  • Oil and vinegar
  • Sweet onion sauce
  • Chipotle southwest

Conclusion

The Subway Turkey and Ham sandwich offers a balanced meal option at $5.99, with 560 calories and 25g of protein. By customizing your vegetable and sauce choices, you can further enhance its nutritional profile or adjust it to your dietary preferences.
This versatile sandwich combines the mild flavor of turkey with slightly saltier ham, creating a satisfying meal that’s neither too heavy nor too light. For maximum health benefits, add plenty of vegetables and choose lighter condiment options.

FAQs

What makes the Turkey and Ham sandwich a good choice?

The Turkey and Ham sandwich offers a lower-calorie option compared to many other Subway sandwiches. With lean proteins from both turkey and ham, it provides substantial protein without excessive fat content.

Is the Subway Turkey and Ham sandwich healthy?

Yes, the Subway Turkey and Ham sandwich can be part of a healthy diet. Research from the Journal of Nutrition shows that diets incorporating lean meats like turkey provide essential proteins while maintaining lower saturated fat levels than red-meat alternatives.

How many calories can I save by ordering a Turkey and Ham sandwich without cheese?

You can save approximately 40-60 calories by ordering your Turkey and Ham sandwich without cheese, depending on which cheese variety you typically select.