Ham sub calories come to 347 for a 6-inch sub (195 g) and 178 per 100 g, based on USDA values for a restaurant ham sub. The calorie count is moderate. The sodium is not: one 6-inch sub carries 1,340 mg, or 58% of the daily value, before you add cheese or chips.
347kcal
1 6-inch sub · 195 g, restaurant serving
30%protein
26 gProtein
45 gCarbs
7.1 gFat
How to burn off 347 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Restaurant serving · per 195 g
Calories
347 kcal
Protein
26 g
Carbohydrate
45 g
Fat
7.1 g
Saturated fat
1.9 g
Cholesterol
43 mg
Sodium
1340 mg
Potassium
552 mg
Iron
3.6 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Ham sub: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
6-inch sub (195 g)
347
26 g
44.6 g
7.1 g
1,340 mg
17%
With cheese (240 g)
504
35 g
47.3 g
19.3 g
1,786 mg
25%
100 g
178
13.3 g
22.9 g
3.7 g
687 mg
9%
3 × 6-inch sub (195 g)
1,041
78 g
4,019 mg
5 × 6-inch sub (195 g)
1,736
130.1 g
6,698 mg
A footlong-size order doubles to 694 calories
The 6-inch sub (195 g) is the baseline at 347 calories, about 17% of a 2,000-calorie daily value. That is a fair lunch on its own. The trouble starts when the order grows. Two 6-inch subs, the size of a typical footlong at 390 g, come to 694 calories and 52 g of protein.
Go to three 6-inch portions (585 g) and you reach 1,041 calories. That sounds extreme, but it is roughly what a footlong plus a shared half looks like on a busy day. Five 6-inch subs reach 1,736 calories, a figure that shows how fast bread-heavy food adds up when nobody is counting.
Cheese is the other swing. The USDA row for a ham sub with cheese weighs 240 g and lands at 504 calories, about 25% of the daily value. Fat jumps from 7.1 g to 19.3 g. If you want the sub to stay a light lunch, the cheese slice is the first thing to drop.
Half the calories come from the bread
Carbohydrates supply 51% of the calories in a ham sub, protein 30% and fat 19%. Per 100 g that works out to 22.9 g of carbs, 13.3 g of protein and 3.7 g of fat. The bread is doing most of the work, and the ham adds the protein.
That protein share is better than many fast-food options. A 6-inch sub delivers 26 g of protein, which covers 52% of the 50 g daily value. With cheese it rises to 35 g, or 70%. For a sandwich, that is a solid return on 347 calories.
Fat stays low in the plain version. Saturated fat is just 1 g per 100 g, and cholesterol sits at 22 mg per 100 g. The lean profile changes once cheese, mayo or oil go on, so the plain ham sub is the version to beat if you track fat.
Sodium is the row to watch
Cured ham and sub bread both carry salt, and the numbers stack up quickly. Per 100 g a ham sub has 687 mg of sodium, already 30% of the 2,300 mg daily value. One 6-inch sub brings 1,340 mg, which is 58% of the day in a single meal.
Add cheese and the 240 g sub climbs to 1,786 mg, or 78% of the daily value. Two 6-inch subs reach 2,679 mg, more than the full daily value of 2,300 mg. At three portions the total hits 4,019 mg.
If you watch sodium, treat a ham sub as the salty meal of the day and keep breakfast and dinner plainer. Skipping the cheese and salty sides helps more than any swap of sauce. Potassium, at 283 mg per 100 g, is modest and does little to balance the sodium load.
Low fiber means the sub needs company
A 6-inch ham sub has only 2.1 g of fiber against a daily value of 28 g. Sugars are low too, at 4.8 g. The result is a sandwich that fills you with protein but leaves the fiber column nearly empty.
Pairing fixes that better than swapping. Load the sub with lettuce, tomato, cucumber and peppers, or add fruit or a side salad instead of chips. Those additions bring volume and fiber for few calories, and they keep the meal from turning into a second sub.
Packaged versions from Renaissance Food Group, Sun Company and Boar's Head vary in bread and ham, so check the label when you buy one ready-made. For a restaurant sub, the USDA values here are a fair starting point, and BodyPal can log it from a photo of your tray.
How does ham sub compare?
Here is how a ham sub stacks up against a ham sandwich, a turkey sub and a generic 6 inch sub, per 100 g and per usual serving.
Verdict: The ham sub, turkey sub and ham sandwich are nearly identical at 178, 180 and 185 calories per 100 g, so pick between them on taste and portion size. If calories and sodium are both on your mind, the 6 inch sub wins at 156 calories and 329 mg of sodium per 100 g, less than half the 687 mg in a ham sub.
Most popular ham sub brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Renaissance Food Group Ham Sub1 sandwich · 255 g188 kcal
2Sun Company Whole Ham Sub453 g157 kcal
3Boar's Head Smokemaster Black Forest Ham Sub1 sandwich · 205 g171 kcal
