Cratox AI
Reviewed by Cratox Nutrition Team · Updated January 29, 2026
ham sandwich or sub
🍔

Ham sandwich or sub, with cheese, restaurant

🔥 210 Calories
💪 14.6g Protein
⚡ 19.7g Carbohydrates
🥑 8.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Fast Food & Takeaway
Ham sandwich or sub, with cheese, restaurant
Energy density
Moderate
210 kcal per 100g
Macro energy profile
Balanced
28% Protein · 38% Carbohydrates · 35% Fat
Glycemic profile
Low GI
GI 50 · GL 10
Notable signals
High in sodiumHigh in proteinLow in sugarUSDA data

Nutritional Information

210
kcal/100g
Protein
14.6g
Carbohydrates
19.7g
Fat
8.1g
Glycemic Index:
50

About Ham sandwich or sub, with cheese, restaurant

The ham sandwich or sub with cheese is a popular culinary creation enjoyed in various cultures. Originating in the 18th century, the sandwich has evolved into numerous forms, from simple deli-style sandwiches to elaborate subs packed with various ingredients. Typically made with bread, ham, and cheese, it serves as a convenient meal option for many people, especially in fast-paced environments, such as restaurants and cafes. The combination offers a flavorful and satisfying bite that has become a staple in many diets worldwide. Nutritionally, a ham sandwich or sub with cheese is a balanced meal option that provides a variety of macronutrients. With approximately 210 calories per 100 grams, it contains 14.6 grams of protein, making it a good source of this essential nutrient necessary for muscle maintenance and repair. Additionally, it boasts 19.7 grams of carbohydrates and 8.1 grams of fat. This sandwich can be enjoyed as a quick lunch or a hearty snack, making it versatile for different eating occasions.

Health Benefits

Provides a good source of protein for muscle repair and growth.
Contains essential vitamins and minerals, such as Iron and Vitamin B12.
May help in maintaining energy levels due to carbohydrate content.
Offers convenience for on-the-go meals, easily portable.
Can be customized with vegetables, enhancing nutrient intake.
Supports satiety due to protein and fat content, reducing hunger pangs.
Pairs well with various sides, improving meal diversity.
Can be a part of a balanced diet when consumed in moderation.
Suitable for quick meal preparation, saving time in cooking.
Provides a source of calcium when cheese is included.

Recommended Food Pairings

🥗
Pickles - adds tanginess and crunch.
🥗
Tomatoes - provide juiciness and vitamins.
🥗
Lettuce - increases fiber and hydration.
🥗
Mustard - offers a spicy kick and enhances flavor.
🥗
Avocado - adds healthy fats and creaminess.

How to Consume

Serving size
150g, 1 regular sandwich
Frequency
2-3 times per week
  • •Opt for whole grain bread for added fiber.
  • •Incorporate fresh vegetables for extra nutrients.
  • •Consider low-fat cheese options for a healthier choice.
  • •Enjoy with a side of fruit for a balanced meal.
  • •Limit high-calorie sauces to maintain nutritional balance.

Selection & Storage

How to choose:

  • ✓Select fresh bread that is soft and free from mold.
  • ✓Choose high-quality deli ham that is low in preservatives.
  • ✓Opt for cheese that is fresh and has a pleasant aroma.
  • ✓Inspect for freshness by checking expiration dates.
Storage
Store in a cool, dry place; refrigeration recommended at 4°C (39°F).
Shelf life
3-5 days refrigerated, up to 2 months frozen.

Warnings & Contraindications

  • ⚠️Individuals allergic to gluten should avoid bread.
  • ⚠️Those with lactose intolerance may need to skip cheese.
  • ⚠️People on low-sodium diets should limit intake due to sodium content.
  • ⚠️Avoid if allergic to ham or pork products.
  • ⚠️Excessive consumption may lead to high sodium intake.
  • ⚠️Processed meats have been linked to certain health risks when consumed in large amounts.

Frequently Asked Questions

How many calories does Ham sandwich or sub, with cheese, restaurant have?

A ham sandwich or sub with cheese typically contains approximately 210 calories per 100 grams, making it a moderate-calorie meal option.

Is Ham sandwich or sub, with cheese, restaurant healthy?

Yes, when consumed in moderation, it can be part of a healthy diet due to its protein content and the potential for adding vegetables.

How should Ham sandwich or sub, with cheese, restaurant be stored?

Store it in the refrigerator at temperatures below 4°C (39°F) to maintain freshness and safety, ideally for no more than 3-5 days.

What are the benefits of eating Ham sandwich or sub, with cheese, restaurant?

The benefits include high protein content for muscle maintenance, essential vitamins and minerals, and the convenience of a quick meal option.

How much Ham sandwich or sub, with cheese, restaurant can I eat per day?

It is advisable to consume 1-2 servings per day, depending on your overall dietary needs and nutritional goals.

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