Subway 6" Black Forest Ham: 490 calories
- 25gProtein
- 44gCarbs
- 23gFat
- 1,190mgSodium
Add it to an order in the calculator
Official U.S. values from Subway U.S. Nutrition Information (January 2026), last checked October 11, 2026. Restaurants change recipes, so values in your area can differ.
Subway 6" Black Forest Ham nutrition facts
| Item | Calories | Protein | Carbs | Fat | Sodium | % of 2,000 cal |
|---|---|---|---|---|---|---|
| 6" Black Forest Ham | 490 | 25g | 44g | 23g | 1,190mg | 25% |
The Subway 6" Black Forest Ham is about 25% of a 2,000-calorie day and 52% of the 2,300mg daily sodium limit in the U.S. Dietary Guidelines.
How to make a Subway order lighter
- Order the 6" Sweet Onion Teriyaki Chicken instead: 60 fewer calories, 29g protein.
- Order the 6" Spicy Nacho Chicken instead: 50 fewer calories, 24g protein.
- Order the 6" Oven-Roasted Turkey instead: 10 fewer calories, 26g protein.
- “Add American Cheese (6-inch portion)” adds 80 calories.
- “Mayonnaise (6-inch portion)” adds 100 calories.
How long it takes to burn off
For a 155 lb person, the Subway 6" Black Forest Ham takes about 111 minutes of brisk walking, 51 minutes of running (5 mph) or 51 minutes of cycling. Figures from Harvard Health’s calories-burned table; heavier people burn calories faster.
Compared with other restaurants
The closest item of the same kind at other chains:
- Panera Bread Toasted Italiano on Baguette (Half): 670 calories, 29g protein
Questions people ask
The Subway 6" Black Forest Ham has 490 calories, with 25g of protein, 44g of carbs and 23g of fat, according to the restaurant’s official U.S. nutrition information.
The 6" Sweet Onion Teriyaki Chicken has 430 calories, 60 fewer, and still keeps most of the protein.
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