Frederic Melton
A footlong ham and cheese sandwich from Subway contains between 540 and 800 calories, depending on the ingredients. The calorie count varies based on the type of bread, cheese, and additional toppings included in the sandwich. For example, a footlong Black Forest ham with egg and cheese on multigrain bread contains 800 calories, while a similar sandwich on wheat bread with pepperjack cheese and no egg contains 720 calories. The macronutrient breakdown for these sandwiches typically includes a significant percentage of carbohydrates, as well as fat and protein.
| Characteristics | Values |
|---|---|
| Calories | 540-800 |
| Macronutrient breakdown | 45%-60% carbs, 23%-31% fat, 22%-27% protein |
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What You'll Learn
- A footlong Black Forest ham and cheese sandwich from Subway ranges from 540 to 800 calories
- The calorie count varies depending on the ingredients used
- Most calories come from carbohydrates, ranging from 45% to 60% of the total calories
- The sandwich also contains fat and protein, with percentages varying based on the specific ingredients
- You can reduce calories by choosing a 6-inch sandwich instead, which is around 270 calories
A footlong Black Forest ham and cheese sandwich from Subway ranges from 540 to 800 calories
A footlong Black Forest ham and cheese sandwich from Subway is a delicious and relatively nutritious option for a quick meal. However, it's important to be mindful of the calorie content, which can vary depending on the specific ingredients and portions. Ranging from 540 to 800 calories, this sandwich can be a substantial part of your daily calorie intake. The calorie count takes into account the bread, meat, cheese, and any additional toppings or condiments you choose to add.
The bread contributes a significant portion of the calories, with the footlong size already providing a larger base compared to a 6-inch sub. The type of bread you choose can also make a difference; for example, the hearty Italian bread has a higher calorie count than the 9-grain wheat option. Moving on to the fillings, the Black Forest ham provides a lean protein source, but it still contributes calories and sodium to the overall count.
Cheese is another essential component, and while it adds flavor and protein, it also increases the calorie and fat content. American cheese is a common choice, but other varieties like Swiss or cheddar can also be used, each with slightly different nutritional profiles. Additional toppings like lettuce, tomatoes, onions, and pickles contribute minimal calories but add flavor, texture, and some nutritional value.
The condiments you choose can also impact the calorie count. Mayonnaise and oily dressings will add more calories and fat compared to lighter options like mustard or vinegar. It's important to note that the range in calorie count also depends on how generously these toppings and condiments are applied. Finally, any extras like bacon, avocado, or extra cheese will further increase the calorie content, pushing it towards the higher end of the range or even beyond.
To keep the calorie count on the lower end, opt for a whole-wheat bread option, load up on vegetables, go easy on the cheese and condiments, and choose leaner meat options. Keeping track of the nutritional information can help you make informed choices, especially if you're watching your calorie intake. Overall, a footlong Black Forest ham and cheese sandwich from Subway can be a reasonably healthy option, but the exact calorie count will depend on your specific choices and combinations.
As a final note, it's always a good idea to check the Subway website or in-store nutrition guides for the most up-to-date and accurate information, as calorie counts can change over time.
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The calorie count varies depending on the ingredients used
The calorie count of a footlong ham and cheese sandwich varies depending on the ingredients used. For example, a Footlong Black Forest Ham sandwich from Subway contains 540 calories, with 8 grams of fat and 82 grams of carbohydrates. However, if you add egg and cheese to the same sandwich, the calorie count increases to 800 calories, with a macronutrient breakdown of 45% carbs, 31% fat, and 24% protein.
Similarly, the choice of bread can also impact the calorie count. A Footlong Black Forest Ham, Egg White, and Cheese Flatbread from Subway contains 740 calories, with a macronutrient breakdown of 47% carbs, 26% fat, and 27% protein. This option provides a good source of protein, fibre, and calcium.
The type of cheese used can also make a difference. For instance, a Footlong Black Forest Ham sandwich with pepper jack cheese on wheat bread has 720 calories, with a macronutrient breakdown of 56% carbs, 23% fat, and 22% protein.
Lastly, the inclusion of vegetables and sauces can slightly alter the calorie count. The Black Forest Ham Footlong from Subway typically includes lettuce, spinach, tomatoes, cucumbers, green peppers, and red onions, but these can be customized, potentially impacting the overall calorie content.
In summary, the calorie count of a footlong ham and cheese sandwich can range from approximately 540 to 800 calories, depending on the specific ingredients used, the type of bread, the choice of cheese, and the inclusion of additional toppings or spreads. It's important to consider the overall nutritional profile, including the balance of carbohydrates, fats, and proteins, when making choices about the ingredients in your sandwich.
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Most calories come from carbohydrates, ranging from 45% to 60% of the total calories
A footlong ham and cheese sub from Subway contains 770 calories, 83g of carbohydrates, 28g of fat, and 44g of protein. Carbohydrates account for 45% to 60% of the total calories in this sandwich, which means that of the 770 calories, between 346 and 462 calories come from carbohydrates.
The number of calories in any food item is an important metric for those who are conscious of their dietary intake. Calories are a measure of energy, and different nutrients provide different amounts of energy. Carbohydrates, for example, provide 4 calories of energy per gram, while protein provides 4 calories per gram, and fat provides 9 calories per gram. Alcohol also provides energy, with 7 calories per gram, but it is not typically considered a nutrient.
The percentage of calories from carbohydrates in the footlong ham and cheese sub falls within the recommended daily range of 45% to 65% of total calories that should come from carbohydrates. This range is part of the Acceptable Macronutrient Distribution Range (AMDR) suggested by the Institute of Medicine. The AMDR is designed as a target range for healthy individuals to maintain their nutritional needs and lower their risk of chronic disease.
Carbohydrates are an essential source of energy for the body and are especially important for physical performance and brain function. They are the body's preferred source of fuel, as they are easily converted into glucose, which is the body's primary source of energy. When carbohydrates are consumed, the body breaks them down into glucose, which is then used for energy or stored in the body for later use.
The type and quality of carbohydrates consumed are important factors to consider as well. Complex carbohydrates, such as whole grains, vegetables, and legumes, are recommended over simple or refined carbohydrates like sugar and white flour. This is because complex carbohydrates provide more fibre and essential nutrients, offer sustained energy release, and have a milder effect on blood sugar levels compared to simple carbohydrates.
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The sandwich also contains fat and protein, with percentages varying based on the specific ingredients
The calorie count in a foot-long ham and cheese sandwich depends on the specific ingredients used. For example, a Subway Footlong Black Forest Ham sandwich with pepperjack cheese, wheat bread, spinach, pickles, lettuce, and honey mustard sauce contains 720 calories. The macronutrient breakdown for this sandwich is 56% carbohydrates, 23% fat, and 22% protein.
On the other hand, a similar sandwich from Subway with egg and cheese on multigrain bread contains 800 calories. The macronutrient breakdown for this sandwich is 45% carbohydrates, 31% fat, and 24% protein. The addition of egg increases the fat and protein content of the sandwich.
Another variation of the sandwich, the Subway Footlong Black Forest Ham with egg white and cheese on flatbread, contains 740 calories. The macronutrient breakdown for this sandwich is 47% carbohydrates, 26% fat, and 27% protein. The use of egg whites instead of whole eggs increases the protein content while reducing the fat content.
The type of bread and additional vegetables or sauces can also impact the nutritional profile of the sandwich. For example, wheat bread or multigrain bread can increase the fibre content, while vegetables like lettuce, spinach, and tomatoes contribute to the vitamin and mineral content. Honey mustard sauce or other condiments can add flavour and moisture to the sandwich but may also contribute additional calories, fats, or sugars.
Overall, the fat and protein content in a foot-long ham and cheese sandwich can vary depending on the specific ingredients used. The type of cheese, bread, and additional toppings all play a role in determining the nutritional profile of the sandwich.
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You can reduce calories by choosing a 6-inch sandwich instead, which is around 270 calories
A footlong ham and cheese sandwich contains a significant number of calories, which can vary depending on the specific ingredients and bread used. For example, a footlong Black Forest ham sandwich with egg and cheese from Subway contains 800 calories. A similar sandwich but with egg whites and cheese on flatbread is slightly lower at 740 calories. Another variation of the footlong Black Forest ham sandwich with pepper jack cheese, wheat bread, spinach, pickles, lettuce, and honey mustard sauce clocks in at 720 calories.
These sandwiches are undoubtedly delicious, but if you're watching your calorie intake, you might want to consider downsizing. A 6-inch Black Forest ham sandwich from Subway contains only 270 calories. That's a substantial difference and could be a wiser choice if you're concerned about your calorie consumption.
By opting for the 6-inch sandwich, you're not only reducing your calorie intake but also maintaining a healthier balance of macronutrients. The larger footlong options tend to have a higher percentage of calories derived from carbohydrates, which may not align with everyone's dietary goals or preferences.
The 6-inch option provides a more balanced ratio of carbohydrates, protein, and fat. This balance is essential for sustaining energy levels and promoting a feeling of fullness. Additionally, a smaller sandwich may leave room for healthier sides or snacks, ensuring you get a variety of nutrients throughout your day.
So, if you're watching your calorie intake, choosing the 6-inch ham and cheese sandwich at around 270 calories can be a smart move. It's a simple way to enjoy your meal while keeping your dietary goals on track.
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Frequently asked questions
There are about 720-800 calories in a footlong ham and cheese from Subway.
The macronutrient breakdown is about 45-56% carbs, 23-31% fat, and 22-27% protein.
There are about 8-26 grams of fat in a footlong ham and cheese sandwich.
It depends on your definition of healthy. A footlong ham and cheese sandwich can be a good source of protein, fiber, and calcium. However, it also contains a significant amount of calories and fat.
To burn off the calories in a footlong ham and cheese sandwich, you would need to run for about 47 minutes or walk for about 77 minutes.
