Ham Sandwich vs Sub Sandwich: Calories and Nutrition Compared (2026)

The ham sandwich has higher protein at 14.6 g compared to the sub sandwich's 9.1 g. However, the sub sandwich is lower in calories at 151 compared to the ham sandwich's 210.

Ham sandwiches and sub sandwiches are popular choices for quick meals. This comparison highlights their nutritional content per 100 g, focusing on calories, protein, and other key nutrients.

What Is the Difference Between Ham Sandwich and Sub Sandwich?

A ham sandwich typically consists of sliced ham placed between two pieces of bread, often accompanied by various condiments and vegetables. It is a common deli item known for its savory flavor. A sub sandwich, also known as a submarine sandwich, features a long roll filled with various meats, cheeses, and toppings. It is often served cold or toasted and is popular for its versatility.

Ham Sandwich vs Sub Sandwich: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional content of ham sandwiches and sub sandwiches.

Nutrient (per 100 g)	Ham and cheese sandwich	Submarine sandwich
Calories	210 kcal	151 kcal
Protein	14.6 g	9.1 g
Carbs	19.7 g	22.9 g
Sugar	2.5 g	3.5 g
Fat	8.1 g	2.5 g
Fiber	0.9 g	1.3 g
Sodium	744 mg	396 mg

Which Is Better, Ham Sandwich or Sub Sandwich?

For weight loss: The sub sandwich is lower in calories at 151, while the ham sandwich has 210 calories, making the sub a better choice for weight loss.

For muscle and protein: The ham sandwich provides more protein at 14.6 g, compared to the sub sandwich's 9.1 g, making it a better option for muscle building.

For low-carb or low-sugar: The sub sandwich has more carbohydrates at 22.9 g and more sugar at 3.5 g compared to the ham sandwich's 19.7 g carbs and 2.5 g sugar.

How to Track Ham sandwich and Sub sandwich Accurately

Portion sizes and macronutrient content can be easy to misjudge, leading to unintended calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a nutrition professional for personalized guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which sandwich has more protein?

The ham sandwich has more protein at 14.6 g compared to the sub sandwich's 9.1 g.

Which sandwich has fewer calories?

The sub sandwich has fewer calories at 151, while the ham sandwich has 210 calories.

What is the carbohydrate content of each sandwich?

The ham sandwich contains 19.7 g of carbohydrates, while the sub sandwich has 22.9 g.

How much sugar is in each sandwich?

The ham sandwich has 2.5 g of sugar, whereas the sub sandwich contains 3.5 g of sugar.

What is the fat content of the ham sandwich?

The ham sandwich has 8.1 g of fat per 100 g.

What is the sodium content of the sub sandwich?

The sub sandwich has 396 mg of sodium per 100 g.

Key Takeaways

• Ham sandwich: 210 calories, 14.6 g protein, 19.7 g carbs, 2.5 g sugar, 8.1 g fat, 744 mg sodium.
• Sub sandwich: 151 calories, 9.1 g protein, 22.9 g carbs, 3.5 g sugar, 2.5 g fat, 396 mg sodium.
• Ham sandwich has 14.6 g protein, sub sandwich has 9.1 g.
• Sub sandwich has fewer calories: 151 vs 210.
• Ham sandwich has more fat: 8.1 g vs 2.5 g.
• Sub sandwich has more fiber: 1.3 g vs 0.9 g.