Energy
lower quarter185 kcalthis record per 100 g
- Corpus median
- 219 kcal
- Middle 50%
- 192–266 kcal
Based on 61 records reporting energy.
Sandwiches, burgers & wrapshigher variability
Ham sandwich on wheat calories: 213 per 1 regular (115 g)
This exact USDA record reports 213 calories for 1 regular (115 g). That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
1 regular · 115 g
- Calories
- 213 kcal
- Protein
- 16.1 g
- Carbohydrate
- 27.1 g
- Total fat
- 4.4 g
- Fiber
- 3.2 g
- Sodium
- 756 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 1 regular · 115 g
213calories
Ham sandwich on wheat
- Protein
- 16.1 g
- Carbs
- 27.1 g
- Fat
- 4.4 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 213 calories for 1 regular at 115 grams. On a fixed-weight basis, the same record contains 185 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 16.1 g protein, 3.2 g fiber, and 756 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is wheat bread as ingredient in sandwiches, representing 51.7% of the record’s listed input weight. The record contains 2 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The source calls its underlying survey portion “Quantity not specified,” but it separately lists 1 regular at the identical weight. We use the familiar household label here without changing the source calculation.
The household measures attached to this record span roughly 111–324 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2706966: “Ham sandwich on wheat.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2706966, each row multiplies the published per-100-gram values by its stated weight. “1 miniature/slider” through “1 large” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 miniature/sliderUSDA-listed household measure | 60 g | 111 kcal | 8.4 g | 1.7 g | 394 mg |
| 1 regularUSDA-listed household measure | 115 g | 213 kcal | 16.1 g | 3.2 g | 756 mg |
| 1 largeUSDA-listed household measure | 175 g | 324 kcal | 24.5 g | 4.9 g | 1,150 mg |
02 · Fixed-weight context
Where 100 grams sits inside Deli and cured meat sandwiches
The comparison set contains 61 exact records in the Deli and cured meat sandwiches USDA category. Here, “lower quarter” describes FDC 2706966’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half14 gthis record per 100 g
- Corpus median
- 13.9 g
- Middle 50%
- 13–14.9 g
Based on 61 records reporting protein.
Dietary fiber
upper quarter2.8 gthis record per 100 g
- Corpus median
- 1.2 g
- Middle 50%
- 1–2.2 g
Based on 61 records reporting dietary fiber.
Sodium
lower quarter657 mgthis record per 100 g
- Corpus median
- 743 mg
- Middle 50%
- 687–801 mg
Based on 61 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2706966’s 115 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Iron; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Iron2 mg
≈ 12% DV. This does not cross the FDA’s 20% ‘high’ guide.
Dietary fiber3.2 g
≈ 12% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium756 mg
≈ 33% DV. This crosses the FDA’s 20% ‘high’ guide.
Saturated fat1.1 g
≈ 5% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Ham sandwich on wheat,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2706967 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 miniature/slider to 1 large
USDA assigns those measures 60 g and 175 g. At this record’s fixed composition, scaled energy moves from 111 kcal to 324 kcal.
- 02
Record choice: compare with FDC 2706967
At an equal 100 g, this record has 3.8 g less total fat than “Ham sandwich on wheat, with cheese.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Wheat bread as ingredient in sandwiches
The source formulation has 2 input rows; Wheat bread as ingredient in sandwiches supplies 51.7% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when the exact wording “Ham sandwich on wheat” fits. Inspect FDC 2706967 when “with cheese” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Ham sandwich on wheat
- Exact source wording
- “Ham sandwich on wheat”
- Source identity
- USDA FDC 2706966 · FNDDS 27520230
Inspect this alternative when its fields fit better
Ham sandwich on wheat, with cheese
- Exact source wording
- “Ham sandwich on wheat, with cheese”
- Source identity
- USDA FDC 2706967 · FNDDS 27520240
- Named qualifiers
- with cheese
- Source inputs unique in this pair
- Cheese as ingredient in sandwiches
Choose the closest description
Which USDA record fits your meal?
Begin with the exact USDA description, then compare preparation, additions, and gram weight. A nearby record is useful only when its identity is closer—not simply because its name sounds familiar.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordHam sandwich on wheat | 115 g213 kcal | 185 kcal | 14 g | 3.9 g | 2.8 g | 657 mg |
| Turkey and ham sandwich on wheat | 145 g247 kcal | 170 kcal | 13.9 g | 3.8 g | 2.2 g | 679 mg |
| Ham sandwich on wheat, with cheese | 135 g286 kcal | 212 kcal | 14.9 g | 7.6 g | 2.4 g | 711 mg |
| Ham salad sandwich on wheat | 180 g434 kcal | 241 kcal | 12.6 g | 13.4 g | 2.1 g | 806 mg |
| Turkey and ham sandwich on wheat, with cheese | 165 g320 kcal | 194 kcal | 14.8 g | 7 g | 2 g | 721 mg |
| Ham sandwich on white | 115 g215 kcal | 187 kcal | 12.9 g | 3.7 g | 1.2 g | 662 mg |
| Turkey sandwich on wheat | 115 g215 kcal | 187 kcal | 13 g | 3.9 g | 2.8 g | 619 mg |
How to compare FDC 2706966: its source amount is 115 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2706966, the 4 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 regular
213 kcal
115 g
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 signals in the source amount
For FDC 2706966, Sodium is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Sodium
755.6 mg≈ 33% Daily ValueIron
2.2 mg≈ 12% Daily ValueThe percentages above apply to FDC 2706966’s 115 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Why FDC 2706966 has no protein percentage here: Feast reports 16.1 g, but does not present grams divided by 50 as FDA protein %DV; applicable label rules account for protein quality and regulatory context.
Source-serving signals
What stands out in this record
These 2 calculated observations describe FDC 2706966 at 115 g—not a measured or recommended plate.
- 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 | Not established Not established |
| Protein | 16.1 g 14 g | Not shown Not shown |
| Carbohydrate | 27.1 g 23.6 g | 10% 9% |
| Total fat | 4.4 g 3.9 g | 6% 5% |
| Dietary fiber | 3.2 g 2.8 g | 12% 10% |
| Sugars | 3.1 g 2.7 g | Not established Not established |
| Sodium | 755.6 mg 657 mg | 33% 29% |
| Saturated fat | 1.1 g 0.9 g | 5% 5% |
| Monounsaturated Fat | 1.2 g 1.1 g | Not established Not established |
| Polyunsaturated Fat | 1.2 g 1.1 g | Not established Not established |
| Cholesterol | 23 mg 20 mg | 8% 7% |
| Potassium | 348.5 mg 303 mg | 7% 6% |
| Calcium | 98.9 mg 86 mg | 8% 7% |
| Iron | 2.2 mg 1.9 mg | 12% 11% |
| Magnesium | 43.7 mg 38 mg | 10% 9% |
| Vitamin C | 0.1 mg 0.1 mg | 0% 0% |
| Vitamin D | 0.3 µg 0.3 µg | 2% 2% |
| Vitamin A | 0 µg 0 µg | 0% 0% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 64.1 g 55.7 g | Not established Not established |
For FDC 2706966, approximate percentages divide the displayed 115 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2706966 to 2 source inputs totaling 116 g in its standardized formulation. Publishing that exact provenance makes “Ham sandwich on wheat” inspectable beside similarly named records.
How to read this
2 listed components
The largest listed inputs by source weight are Wheat bread as ingredient in sandwiches, Ham, sliced, pre-packaged, deli meat (96%fat free, water added). The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
116 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Wheat bread as ingredient in sandwichesUSDA ingredient 99995130 · encyclopedia page available | 60 GM | 60 g | 51.7% |
| 2 | Ham, sliced, pre-packaged, deli meat (96%fat free, water added)USDA ingredient 7028 · encyclopedia page available | 56 GM | 56 g | 48.3% |
Exact-record context
What makes this USDA record distinct?
For FDC 2706966, the close-record rule searches the USDA “Deli and cured meat sandwiches” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Ham sandwich on wheat
- USDA category
- Deli and cured meat sandwiches
- FDC ID
- 2706966
- FNDDS code
- 27520230
Closest inspectable record
Ham sandwich on wheat, with cheese
- USDA category
- Deli and cured meat sandwiches
- FDC ID
- 2706967
- FNDDS code
- 27520240
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 185 kcal | 212 kcal | −27 kcal |
| Protein | 14 g | 14.9 g | −0.9 g |
| Carbohydrate | 23.6 g | 20.8 g | +2.8 g |
| Total fat | 3.9 g | 7.6 g | −3.8 g |
| Dietary fiber | 2.8 g | 2.4 g | +0.4 g |
| Sodium | 657 mg | 711 mg | −54 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 27 less calories, 2.8 g more carbohydrate, and 3.8 g less total fat than “Ham sandwich on wheat, with cheese.”
Only the comparison record lists Cheese as ingredient in sandwiches. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
3 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Wheat bread as ingredient in sandwiches; Ham, sliced, pre-packaged, deli meat (96%fat free, water added).
Listed only in the comparison: Cheese as ingredient in sandwiches.
Portion evidence
The listed portion sets differ
This record’s reference amount is 115 g; a familiar listed measure is 1 regular (115 g).
The comparison record’s reference amount is 135 g; a familiar listed measure is 1 regular (135 g).
Use the 100-gram row to compare FDC 2706966 with FDC 2706967 at equal mass; use their 115 g and 135 g source amounts only for portion matching.
Evidence boundary: FDC 2706966 versus FDC 2706967 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full deli and cured meat sandwiches source category → Read the calculation and selection methodology →
From record to familiar meal
Guides that use this exact USDA record
These 1 guide place “Ham sandwich on wheat” beside explicitly linked source records; use them to compare preparations without turning FDC 2706966 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
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.
For “Ham sandwich on wheat,” resolve item size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
item size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
bread or wrapper size
Resolve bread or wrapper size only when the meal or its source gives you evidence. If it is unknown, leave the uncertainty visible instead of choosing the most convenient variant.
- 03
fillings
Check whether the exact source description already includes it. If not, keep the addition separate rather than silently folding it into the base record.
- 04
sauces and cheese
Check whether the exact source description already includes it. If not, keep the addition separate rather than silently folding it into the base record.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2706966 comes from FoodData Central Survey Foods (FNDDS). Its 185 kcal per 100 g becomes 213 kcal at 115 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” The separately listed 1 regular has the same gram weight, so the familiar label can be shown without changing the calculation.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2706966
FNDDS food code: 27520230
The scaling for FDC 2706966 can be exact while the match to “Ham sandwich on wheat” is wrong. That is why this profile keeps its 115 g weight, 2-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.