Figures from Greggs UK nutrition guide, September 2026 , collected by Boone
Ham Sandwich, as published. Calorie split calculated by Boone. How
The Ham Sandwich as published, seen four ways.
0 of 3 limits are over 30% in one sandwich, the UK front-of-pack mark for high.
Nothing here passes 30% of an adult’s daily limits in one sandwich.
Lower saltCorn Topped Roll →0.53g salt (9%), 181 kcalNHS limits by age: salt goes from 23% for an adult to 47% at age 4 to 6.
For age 4 to 6, salt is the bigger share: 1.4g is 47% of the day’s 3g limit in one sandwich.
Lower-salt swapCorn Topped Roll →0.53g salt, 18% of the 3g limitFor age 7 to 10, salt is the bigger share: 1.4g is 28% of the day’s 5g limit in one sandwich.
Lower-salt swapCorn Topped Roll →0.53g salt, 11% of the 5g limitFor age 11 to 17, salt is the bigger share: 1.4g is 23% of the day’s 6g limit in one sandwich.
Lower-salt swapCorn Topped Roll →0.53g salt, 9% of the 6g limitProtein counts in your favour here, but the saturated fat is still 6% of the adult limit.
15g of protein, #71 on the menu. Per calorie the Free Range Egg Pot gives more: 9.4g per 100 kcal against 5.8g.
Most protein per calorieFree Range Egg Pot →12g protein in 127 kcalHere the 560mg of sodium counts as useful after sweaty exercise.
37g of carbohydrate, with 17% of the energy from fat.
Natural sugars in milk, fruit and veg don’t count. NHS →
For smaller portions: the most nutrition per calorie, against all 213 Greggs items.
More protein per calorie than 85% of the 213 items on the menu.
More fibre per calorie than 89% of the 213 items on the menu.
Greggs does not publish vitamins or minerals for this item, so Boone does not estimate them.
The 2018 model indicates this sandwich is not less healthy: it scores 1, below the line of 4.
Higher is less healthy; 4 or more would be classed as less healthy under this model. How the score works →
Joint #42 of 213 on the menu for this score (lower is better).
UK Nutrient Profiling Model 2018 →UK law does not require one for food made to order or sold loose, so Boone cannot count the ingredients or list the additives. Allergens are listed above, as published by Greggs. Recipes change, so check in the restaurant if you have an allergy.
White & Wholemeal Roll 9.4g protein, 0.66g salt220
Roast Chicken & Bacon Club Half Baguette 12g protein, 0.84g salt228
Tandoori Chicken Half Baguette 12g protein, 0.78g salt230
Free Range Egg Mayonnaise Half Baguette 9.5g protein, 0.94g salt254
Ham Sandwich 15g protein, 1.4g salt258
Baguette 9.5g protein, 0.79g salt275
Oval Bites 12g protein, 0.87g salt276
Chicken Roll 8.5g protein, 1.5g salt305258 kcal as published. 258 kcal is 13% of a 2,000 kcal adult reference intake.
For a child aged 4 to 6 it is 47% of the day’s 3g salt limit and 24% of the 19g free sugar limit in one item. A Corn Topped Roll has 0.53g of salt, 18% of that salt limit.
4.5g of total sugar as published. Boone estimates 4.5g of it is free sugar: 1.1 teaspoons and 15% of an adult’s 30g daily maximum.
15g, 5.8g per 100 kcal. It ranks #71 of 213 items on the menu for protein. The Free Range Egg Pot gives the most protein for the calories, 9.4g per 100 kcal.
1 on the UK Nutrient Profiling Model 2018, calculated by Boone per 100g. Scores run from -20 to 40, and the higher the score, the less healthy the model rates the food. Foods scoring 4 or more would be classed as less healthy under this model.
As published, wheat and soya. Rye, barley, oats, spelt, kamut, milk, eggs, fish, celery, mustard and sulphites may be present.
Source. Greggs UK nutrition guide, September 2026 , per item as sold.
Collected. Copied by Boone from Greggs’s published figures. Data checks are led by Murray Dare.
Calculated by Boone. Labelled where it appears.
Limits. NHS free sugar and salt limits by age; UK reference intakes for adults.
