SUBWAY, black forest ham sub on white bread with lettuce and tomato
Whole food · Fast Foods
Photo: Wikipedia
A classic SUBWAY sub featuring thinly sliced, smoky Black Forest ham layered on soft white bread with crisp lettuce and juicy tomato. It's a light, savory bite with a satisfying crunch from the vegetables and a subtle sweetness from the ham. Nutritionally, it's a lean protein source with a moderate carbohydrate profile, making it a straightforward, lower-calorie sandwich option.
Calorie split: 24% protein · 61% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for the reliable, savory-salty flavor of the smoked ham paired with the cool, fresh crunch of lettuce and tomato. It's a familiar, no-fuss sandwich that feels lighter than many fast-food options while still being satisfying.
⚠️ Watch-outs & how to enjoy it better
The white bread and processed ham can lead to a faster blood-sugar spike and may be high in sodium. To counteract this, pair it with a side of nuts or a piece of fruit to add healthy fats/fiber, or opt for whole-grain bread if available to slow digestion.
Key benefits
- Good source of lean protein from ham
- Low in total fat
- Provides quick energy from carbohydrates
- Contains fresh vegetable fiber
- Convenient and customizable meal
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Black Forest' name doesn't come from the ham's origin, but from the Black Forest region of Germany famous for its smoked meats; the style was popularized by American delis in the mid-20th century.
Full nutrition (USDA data · scales with serving)
| Water | 63.3 g |
| Energy | 151 kcal |
| Energy | 631 kj |
| Protein | 9.1 g |
| Total lipid (fat) | 2.5 g |
| Ash | 2.2 g |
| Carbohydrate, by difference | 22.9 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 3.5 g |
| Sucrose | 0.00 g |
| Glucose | 1.5 g |
| Fructose | 1.3 g |
| Lactose | 0.00 g |
| Maltose | 0.69 g |
| Galactose | 0.00 g |
| Starch | 17.3 g |
| Calcium, Ca | 169 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 116 mg |
| Potassium, K | 367 mg |
| Sodium, Na | 396 mg |
| Zinc, Zn | 0.88 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.30 mg |
| Selenium, Se | 17.3 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.38 mg |
| Riboflavin | 0.24 mg |
| Niacin | 4.2 mg |
| Pantothenic acid | 0.43 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 72.0 ug |
| Vitamin B-12 | 0.12 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 25.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 41.0 iu |
| Lycopene | 167 ug |
| Lutein + zeaxanthin | 76.0 ug |
| Vitamin E (alpha-tocopherol) | 0.29 mg |
| Tocopherol, beta | 0.08 mg |
| Tocopherol, gamma | 0.46 mg |
| Tocopherol, delta | 0.13 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.36 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.63 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.43 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.16 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.76 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.04 g |
| MUFA 16:1 c | 0.04 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.71 g |
| MUFA 18:1 c | 0.70 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.83 g |
| PUFA 18:2 | 0.73 g |
| PUFA 18:2 n-6 c,c | 0.73 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.06 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 12.0 mg |
Amino acid profile (per 100g)
Estimated from SUBWAY, cold cut sub on white bread with lettuce and tomato — USDA does not publish this profile for SUBWAY.
| Tryptophan | 0.10 g |
| Threonine | 0.33 g |
| Isoleucine | 0.43 g |
| Leucine | 0.75 g |
| Lysine | 0.49 g |
| Methionine | 0.21 g |
| Phenylalanine | 0.43 g |
| Tyrosine | 0.26 g |
| Valine | 0.50 g |
| Arginine | 0.50 g |
| Histidine | 0.30 g |
| Alanine | 0.48 g |
| Aspartic acid | 0.74 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.45 g |
| Proline | 1.0 g |
| Serine | 0.41 g |
| Hydroxyproline | 0.07 g |
FAQ
Is this a high-protein meal?
It provides a decent amount of protein (around 13g for a 6-inch sub), making it a good light protein source, but not a high-protein meal by dense standards.
What makes Black Forest ham different?
It's a dry-cured, smoked ham originally from Germany, known for its deep, smoky flavor and often sold pre-sliced thin for sandwiches.
Can I make this healthier?
Yes, choose whole-wheat bread for more fiber, load up on extra vegetables like peppers or onions, and consider mustard instead of mayonnaise-based sauces to reduce fat and sugar.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.51 kcal/g · 24% calories from protein · 1.3 g fiber · 3.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.08 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.