1 regular
213 kcal
115 g
Sandwiches, burgers & wrapshigher variability
Ham sandwich on wheat: calories and nutrition
Ham sandwich on wheat has about 213 calories per USDA reference amount in the cited USDA reference record. Use the portion controls and preparation factors below to interpret the estimate.
What this number means
A portion-aware estimate, not a promise
A USDA reference amount weighing 115 grams has about 213 calories in the cited source record.
The listed household measures span roughly 111–324 calories across the listed portions. That range describes the source portions below; it is not a confidence interval and does not capture every recipe.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Portion explorer
See how portion size changes the estimate
Move the slider to scale the source values. This is a mathematical comparison, not an analysis of your exact plate.
- Calories
- 213 kcal
- Protein
- 16.1 g
- Carbohydrate
- 27.1 g
- Total fat
- 4.4 g
Household measures
Compare listed portions
These values scale the source nutrition by gram weight. Rounding keeps the comparison readable.
1 large
324 kcal
175 g
1 regular or 6" submarine
324 kcal
175 g
1 miniature/slider
111 kcal
60 g
At a glance
Nutrient highlights per source serving
The strongest supplied Daily Value signals, shown without extrapolating missing values.
Sodium
755.6 mg≈ 33% Daily ValueProtein
16.1 g≈ 32% Daily ValueIron
2.2 mg≈ 12% Daily ValueSource-serving signals
What stands out in this record
These observations are calculated from the cited USDA reference amount. They describe the database serving, not a measurement or recommendation for your plate.
- The representative USDA portion supplies 16.1 g protein, about 32% of the Daily Value used on U.S. labels.
- The representative USDA portion supplies 3.2 g dietary fiber, about 12% of the Daily Value used on U.S. labels.
- The representative USDA portion contains 756 mg sodium, about 33% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 115 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 213 kcal 185 kcal | — |
| Protein | 16.1 g 14 g | 32% |
| Carbohydrate | 27.1 g 23.6 g | — |
| Total fat | 4.4 g 3.9 g | — |
| Dietary fiber | 3.2 g 2.8 g | — |
| Sugars | 3.1 g 2.7 g | — |
| Sodium | 755.6 mg 657 mg | 33% |
| Saturated fat | 1.1 g 0.9 g | — |
| Monounsaturated Fat | 1.2 g 1.1 g | — |
| Polyunsaturated Fat | 1.2 g 1.1 g | — |
| Cholesterol | 23 mg 20 mg | — |
| Potassium | 348.5 mg 303 mg | — |
| Calcium | 98.9 mg 86 mg | — |
| Iron | 2.2 mg 1.9 mg | 12% |
| Magnesium | 43.7 mg 38 mg | — |
| Vitamin C | 0.1 mg 0.1 mg | — |
| Vitamin D | 0.3 µg 0.3 µg | — |
| Vitamin A | 0 µg 0 µg | — |
| Caffeine | 0 mg 0 mg | — |
| Alcohol | 0 g 0 g | — |
| Water | 64.1 g 55.7 g | — |
Daily Values appear only when they are supplied by the reviewed data record. Individual needs differ.
What changes the estimate most?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with item size, bread or wrapper size, fillings, sauces and cheese.
Food estimates can be sensitive to portion weight, preparation, ingredient ratios, and additions that are difficult to judge from appearance alone.
- 01
item size
- 02
bread or wrapper size
- 03
fillings
- 04
sauces and cheese
How we estimated this
Traceable back to the source record
This profile uses FoodData Central Survey Foods (FNDDS). It reports the source serving, calculates the 100-gram comparison from the same record, and scales household portions by their listed gram weights.
About the serving label: USDA describes the underlying portion as “Typical reported amount.” We display it as “USDA reference amount” to make clear that it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published 2024-10-31
FoodData Central ID: 2706966
It does not reconstruct every possible recipe or infer your plate’s weight. Preparation and recipe differences belong in the uncertainty explanation, not hidden decimal places.
Source release 2024-10-31. Read the full nutrition methodology.