Subway · Deli Classics

6" Black Forest Ham

25 g protein · 490 cals · 233 g

Why this score

easy to overeat

Dense calories with little protein, volume or fiber to fill you up.

Three routes to fullness — one is enough

21% of kcal

59% water

4 g/Mcal

What pulls it down

How scores work

Per

Calories: 490
Protein: (21%); 25 g
Fat: (43%); 23 g
Carbohydrates: (36%); 44 g
of which sugar: 5 g
Fiber: 2 g
Sodium: 1,190 mg

Percentages are the share of calories from each macronutrient.

Alternatives

Subway

Higher-scoring, from Subway’s own “Deli Classics” in United States.

53
Tuna22 g protein · 410 cals · 390 g
53
Roast Beef26 g protein · 440 cals · 415 g
48
Cold Cut Combo20 g protein · 470 cals · 408 g
42
Roast Beef48 g protein · 660 cals · 337 g
39
6" Veggie Delite17 g protein · 320 cals · 191 g

Nutrition as published by Subway — check it yourself. Product photograph © Subway, shown to identify the item. The score measures satiety per calorie. It is not a virtue scale, and no food here is forbidden. How the score works.

All 178 items on the United States Subway menu