Ham And Cheese Sub
The ham and cheese sub provides a good source of protein, perfect for a balanced meal on the go. Its calcium content supports healthy bones, while potassium contributes to muscle function. It contains some dietary fiber, which aids digestion and promotes fullness. The presence of B vitamins and iron helps sustain energy and vitality throughout the day.
Macro Impact
A Serving (146 g) of Ham And Cheese Sub contains 360 calories, 20 g of protein, 32 g of carbohydrates, and 17 g of fat.
Calorie Burn
How long would it take to burn off 360 calories?
- Walking3.5 mph, moderate pace64 min
- YogaModerate effort, gentle pace91 min
- SwimmingFreestyle, moderate effort47 min
- Biking12–14 mph, moderate effort34 min
- StairsStair climbing, moderate pace46 min
- Running5 mph (12 min/mile)33 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (146 g)
Carbohydrates
- Carbohydrates32 / 313 g(10%)
- Dietary Fiber2 / 38 g(5%)
- Soluble Fiber0.5 g
- Insoluble Fiber1.5 g
- Total Sugars4 g
- Added Sugars1 / 63 g(2%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat17 / 83 g(20%)
- Saturated Fat6 / 25 g(24%)
- Trans Fat0.5 g
- Monounsaturated Fat8 g
- Polyunsaturated Fat2.5 g
- Cholesterol80 / 300 mg(27%)
- Omega-30.2 g
- Omega-62 g
- Omega-98 g
- Oleic Acid7 g
- Capric Acid0.1 g
- Erucic Acid0.5 g
- Lauric Acid0.5 g
- Stearic Acid1.2 g
- Caprylic Acid0.1 g
- Linoleic Acid1.7 g
- Myristic Acid1.5 g
- Palmitic Acid2 g
- Linolenic Acid0.6 g
- Eicosenoic Acid0.5 g
- Arachidonic Acid0.05 g
- Alpha-Linolenic Acid (ALA)0.15 g
- Docosahexaenoic Acid (DHA)0.01 g
- Gamma-Linolenic Acid (GLA)0.15 g
- Docosapentaenoic Acid (DPA)0.01 g
- Eicosapentaenoic Acid (EPA)0.03 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein20 / 56 g(36%)
Amino Acids
- Lysine1.7 g
- Serine0.76 g
- Valine0.84 g
- Alanine1.4 g
- Cystine0.3 g
- Cysteine0.3 g
- Proline1.1 g
- Taurine10 mg
- Arginine1.4 g
- Histidine0.61 g
- Threonine0.8 g
- Isoleucine0.8 g
- Methionine0.46 g
- Tryptophan0.23 g
- Glutamic Acid3 g
- Aspartic Acid2.3 g
- Phenylalanine0.68 g
- Glycine1.3 g
- Leucine1.5 g
- Tyrosine0.53 g
Vitamins
- Vitamin A150 / 900 ug(17%)
- Vitamin C5 / 90 mg(6%)
- Vitamin D0.5 / 15 ug(3%)
- Vitamin E0.5 / 15 mg(3%)
- Vitamin K5 / 120 ug(4%)
- Vitamin B60.4 / 1.3 mg(31%)
- Vitamin B121.2 / 2.4 ug(50%)
- Thiamin (B1)0.3 / 1.2 mg(25%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)5 / 16 mg(31%)
- Folate30 / 400 ug(7%)
- Pantothenic Acid (B5)0.6 / 5 mg(12%)
- Biotin10 / 30 ug(33%)
- Choline60 / 550 mg(11%)
Minerals
- Calcium250 / 1,000 mg(25%)
- Iron2 / 8 mg(25%)
- Magnesium20 / 420 mg(5%)
- Phosphorus220 / 700 mg(31%)
- Potassium300 / 3,400 mg(9%)
- Sodium1,150 / 2,300 mg(50%)
- Zinc2.5 / 11 mg(23%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium30 / 55 ug(55%)
- Iodine15 / 150 ug(10%)
- Chromium3 / 35 ug(9%)
- Molybdenum10 / 45 ug(22%)
- Chloride1,770 / 2,300 mg(77%)
Other
- Water70 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0 g
Sources
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