1 Sub 7 1/2'' Ham & Provolone Sub contains 644 calories.

Aside from the calorie count, this popular sandwich also contains essential nutrients. Let's take a closer look at its nutrition facts

Are you conscious about your calorie intake? Worry no more as we break down the nutritional value of this sub for you.

Calories in a Ham & Provolone Sub

One 7 1/2'' Ham & Provolone Sub contains 644 calories. This makes it a calorie-dense meal, so it should be consumed in moderation, especially if you're trying to maintain or lose weight. The American Heart Association recommends that adults consume between 1,500 to 2,500 calories per day depending on age, sex, and physical activity level. A single sub can already take up more than 1/4 of this range of dietary energy, so if you're planning a fully-loaded meal, be sure to consume fewer calories in the other dishes to maintain a balance. Knowing the calorie count can help you make informed decisions, whether you want to indulge in this sub or opt for a lighter snack.

Fat in a Ham & Provolone Sub

A Ham & Provolone sub is considered high in fat, with approximately 21 grams per sandwich. As per the American Heart Association’s dietary guidelines, it's recommended that adults consume about 44 to 78 grams of fat per day, depending on activity level, sex, and age. This means that one sandwich can take up almost half or more of the daily recommended intake of dietary fats. Consuming too much fat, particularly saturated and trans fats, can increase your risk of chronic diseases such as heart disease and type 2 diabetes. You can balance your fat intake by selecting leaner turkey or chicken slices, or opting for low-fat cheese. Don't fret, though, as consuming moderate amounts of healthy fats, such as those from nuts, seeds, and fish, can be beneficial for health. Just make sure to watch your portions.

Carbs in a Ham & Provolone Sub

A single Ham & Provolone sub contains approximately 55 grams of carbohydrates. This is moderately high, but not concerning if you're physically active and need the energy for your workout or daily activities. According to the American Heart Association's dietary guidelines, most adults need about 225 to 325 grams of carbs per day, depending on their sex, age, and physical activity. It's important to note that not all carbohydrates are created equal. Simple carbs, such as those found in white bread and sugary drinks, can be harmful to health and cause blood sugar spikes. Complex carbs, on the other hand, are healthier as they provide a sustained release of energy and fiber. If you're looking to balance your carb intake, select a whole-grain bread for your sub, which can provide more fiber and nutrients compared to white bread.

Protein in a Ham & Provolone Sub

One 7 1/2'' Ham & Provolone sub contains about 34 grams of protein. This makes it a good source of protein, which is important for building and repairing muscles, bones, and other tissues. The recommended daily intake of protein varies depending on age, sex, and activity level, but most adults need around 0.8 to 1 gram per kilogram of body weight. While the sub contains a decent amount of protein, it's important to balance your protein intake with other sources such as beans, lentils, and nuts, which can provide more valuable nutrients and fiber.

Sugar in a Ham & Provolone Sub

The 1 Sub 7 1/2'' Ham & Provolone Sub contains approximately 6 grams of sugar. The American Heart Association recommends that adults consume no more than 25 grams of added sugar per day for women and 38 grams for men. It's important to note that not all sugar is bad. In fact, our body needs some sugars to function properly. The key is to consume them in moderation and select healthier sources such as fruits. If you're trying to reduce your overall sugar intake, avoid sugary drinks and foods that are high in added sugars.

Cholesterol in a Ham & Provolone Sub

One sandwich contains about 75mg of cholesterol, which is moderated. While cholesterol is an essential nutrient that helps build cells and produce hormones, consuming too much of it can increase your risk of heart disease. The American Heart Association recommends that adults consume less than 300mg of cholesterol per day. If you're watching your cholesterol levels, make sure to balance your diet with other sources of protein such as beans, whole grains, and low-fat dairy products. To further lower your cholesterol, select leaner cuts of meat, such as turkey or chicken breast, instead of high-fat meats such as salami or pepperoni for your sandwich.

Sodium in a Ham & Provolone Sub

One 7 1/2'' Ham & Provolone Sub contains about 1900mg of sodium, which is high. Sodium is a mineral that's essential for fluid balance and nerve function, but consuming too much of it can increase your blood pressure and lead to other health problems. The American Heart Association recommends that adults consume no more than 2,300mg of sodium per day, which is about a teaspoon of salt. If you have high blood pressure or other health conditions, your doctor may recommend that you consume even less. To reduce your sodium intake, choose lower-sodium meats or skip the meat altogether, and select whole-grain bread. You can also add flavor to your sandwich with spices and herbs instead of salt.

Fiber in a Ham & Provolone Sub

A Ham & Provolone sub contains approximately 3 grams of fiber. While this is not a significant amount, it can still contribute to your daily fiber requirements. The American Heart Association recommends that adults consume around 25 to 30 grams of fiber per day from a variety of sources such as fruits, vegetables, and whole grains. Fiber has numerous health benefits, including aiding digestion, promoting fullness, and regulating blood sugar levels. To increase the fiber content in your sandwich, select whole-grain bread and add vegetables such as lettuce, tomatoes, onions, and bell peppers.

Vitamins in a Ham & Provolone Sub

A single sub contains various vitamins such as Vitamin A, Calcium, and Iron which are essential for the proper functioning of the body processes. These vitamins are important for proper eyesight, maintaining strong bones, and creating important components of blood. The amount of vitamins that your body needs varies according to your age, sex, weight, and height. Thus, you should always consult a nutritionist or a medical professional to figure out the value of vitamins that you should include in your diet. You can increase the amount of Vitamins in your sub by adding greens such as lettuce or spinach, and other vegetables such as cucumber and beans sprouts.

Minerals in a Ham & Provolone Sub

The 1 Sub 7 1/2'' Ham & Provolone Sub is rich in minerals like iron and calcium. Calcium helps in creating strong bones and teeth, while iron is essential in the creation of hemoglobin in your blood. Other minerals present in the sandwich include zinc, magnesium, and selenium. These minerals are essential for different processes in your body. The amount of minerals that a person needs varies depending on their age, sex, height, and weight. Just like vitamins, a medical professional, or a nutritionist can help you determine the amount of minerals required for your body. To increase the mineral value of your sub, add tomatoes, onions, and bell pepper to your sandwich. They are a rich source of different minerals.