Ham Footlong Sub: calories and sugar by portion and age

Subway Ham Footlong Sub, sliced ham with lettuce, cucumber and red onion in Italian white bread on white paper, nutrition and calories

Boone’s analysis puts Subway Ham Footlong Sub at 32% of an adult’s daily calories, 120% of the daily salt limit for a child aged 4 to 6 and 2.8 teaspoons of free sugar.

How many calories are in a Subway Ham Footlong Sub? It contains 648 kcal, 15.8g of fat (6.4g saturated), 12.8g of sugar and 3.6g of salt.

Subway calculates this figure on Italian White bread, the filling, and onion, cucumber and lettuce. Cheese, sauces and extras are not included.

Subway’s footlong figures are its 6 inch figures doubled.

Build a full meal with our nutrition calculator

Use the Boone meal calculator to build a full meal rather than view this item on its own. Add a sub, a side, a cookie, cheese or a sauce, then choose your age and sex for a more accurate view of how a Ham Footlong Sub fits into a day.

Nutrition information

Nutrition information: Subway Ham Footlong Sub

Energy	648 kcal
Fat	15.8g
of which saturates	6.4g
Carbohydrate	84g
of which sugars	12.8g
Fibre	6g
Protein	42g
Salt	3.6g

Nutrition figures are Subway UK and ROI published data (September 2026), per item as sold, calculated on Italian White bread, the filling, and onion, cucumber and lettuce, before cheese, sauces or extras. Footlong figures are Subway’s 6 inch figures doubled. Boone converts them to the portion and age comparisons on this page.

Subway Ham Footlong Sub contains 648 kcal, which is 32% of the 2,000 kcal adult daily reference intake. It provides 15.8g of total fat, of which 6.4g is saturated, 12.8g of sugar, 3.6g of salt and 42g of protein.

The saturated fat content of 6.4g represents 32% of the adult daily guideline of 20g. It also provides 6g of fibre, 20% of the 30g adult daily recommendation.

Subway gives the portion weight as 364g, which works out at 178 kcal per 100g.

Sugar in Subway Ham Footlong Sub

Subway Ham Footlong Sub contains 11g of free sugar per standard serving (2.8 teaspoons). The total sugar figure Subway publishes is 12.8g; Boone estimates the difference is naturally present in the onion, cucumber and lettuce and does not count towards the limits below. High sugar

The NHS free sugar limit is 30g per day for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Free sugar excludes the sugars naturally present in milk and whole fruit and vegetables.

Free sugar by portion: Subway Ham Footlong Sub

Portion	Adult (female) 30g	Adult (male) 30g	Age 11 to 17 30g	Age 7 to 10 24g	Age 4 to 6 19g
Per portion	11g 37%	11g 37%	11g 37%	11g 46%	11g 58%

Teaspoons: 2.8 tsp

Boone calculates these percentages from Subway UK published nutrition data against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under. For guidance only.

Salt in Subway Ham Footlong Sub

Subway Ham Footlong Sub contains 3.6g of salt per standard serving. High salt

Children have lower salt limits: 3g per day for ages 4 to 6, 5g for ages 7 to 10.

Salt by portion: Subway Ham Footlong Sub

Portion	Adult (female) 6g	Adult (male) 6g	Age 11 to 17 6g	Age 7 to 10 5g	Age 4 to 6 3g
Per portion	3.6g 60%	3.6g 60%	3.6g 60%	3.6g 72%	3.6g 120%

Calories in Subway Ham Footlong Sub

Subway Ham Footlong Sub contains 648 kcal per standard serving. Moderate calorie share

Daily calorie needs vary by age and sex.

Calories by portion: Subway Ham Footlong Sub

Portion	Adult (female) 2000 kcal	Adult (male) 2500 kcal	Age 11 to 17 1936 kcal	Age 7 to 10 1553 kcal	Age 4 to 6 1291 kcal
Per portion	648 kcal 32%	648 kcal 26%	648 kcal 33%	648 kcal 42%	648 kcal 50%

Saturated fat in Subway Ham Footlong Sub

Subway Ham Footlong Sub contains 6.4g of saturated fat per standard serving. Moderate saturated fat

The saturated fat guideline is 20g a day for women and 30g for men, and lower for children.

Saturated fat by portion: Subway Ham Footlong Sub

Portion	Adult (female) 20g	Adult (male) 30g	Age 11 to 17 20g	Age 7 to 10 18g	Age 4 to 6 16g
Per portion	6.4g 32%	6.4g 21%	6.4g 32%	6.4g 36%	6.4g 40%

Free sugar vs total sugar

Where the sugar comes from: Subway Ham Footlong Sub

Roughly 11g of the 12.8g counts as free sugar, or about 2.8 teaspoons. The rest is naturally present in the onion, cucumber and lettuce, which Boone estimates from the vegetables in Subway’s standard build. Subway does not split its sugar figure, so this is a Boone estimate.

NHS daily free sugar limits: 30g for adults and children 11+, 24g age 7 to 10, 19g age 4 to 6.

Ultra-processed food: what is really in it

Processing: Subway Ham Footlong Sub

Boone cannot classify this item, because Subway does not publish an ingredient list for it.

NOVA classification is read from an ingredient list. Without one there is no way to count additives, separate raw ingredients from manufactured ones, or say whether an item is ultra-processed. Boone does not estimate a NOVA group, because a guess presented as a classification would be worse than saying nothing.

Ingredients

Subway does not publish an ingredient list for this item

Ingredients: Subway Ham Footlong Sub

Subway’s September 2026 UK nutrition and allergen guides do not include an ingredient list for a Subway Ham Footlong Sub, and it is under no legal obligation to provide one.

Food made to order in a restaurant counts as non-prepacked under UK food law. The legal requirement is to declare the 14 major allergens, and for large businesses in England to show calories at the point of choice. A full ingredient list is voluntary.

Without one, no page on this site can tell you how many ingredients are in this item, how many of them are manufactured substances, or whether it is ultra-processed. Boone will not estimate any of it.

Subway publishes allergen information for each ingredient, and Boone uses it to build the allergen table below. Recipes change, so always check in restaurant before ordering if you have an allergy.

Allergens at a glance

Subway Ham Footlong Sub contains wheat, soya and gluten. It may contain traces of sesame.

Allergen information: Subway Ham Footlong Sub

Allergen	Status
Wheat	Contains
Rye	Not present
Barley	Not present
Oats	Not present
Spelt	Not present
Sesame	May contain traces
Soya	Contains
Milk	Not present
Eggs	Not present
Fish	Not present
Crustaceans	Not present
Molluscs	Not present
Peanuts	Not present
Tree nuts	Not present
Celery	Not present
Mustard	Not present
Lupin	Not present
Sulphites	Not present

Contains = declared as an ingredient. May contain traces = Subway’s suppliers say the allergen is present at the manufacturing site and there is a significant risk of cross-contamination. Subway publishes allergens by ingredient, not by finished item, so Boone builds this table from Italian White bread, the filling, and onion, cucumber and lettuce. Choosing a different bread, cheese or sauce changes the allergens. Food is freshly prepared in Subway kitchens where many allergens are handled, so Subway cannot guarantee any item is allergen free. Vegan items are made to vegan recipes but are not suitable for people with milk or egg allergies.

Frequently asked questions

How many calories are in a Subway Ham Footlong Sub?+

Boone calculates that a Subway Ham Footlong Sub contains 648 kcal, which is 32% of an adult’s 2,000 kcal daily reference intake and 50% of the daily intake for a child aged 4 to 6.

How much sugar is in a Subway Ham Footlong Sub?+

A Subway Ham Footlong Sub contains 12.8g of sugar, of which Boone estimates 11g is free sugar, or about 2.8 teaspoons. That is 37% of an adult’s 30g daily limit and 58% of the 19g limit for a child aged 4 to 6.

How much saturated fat is in a Subway Ham Footlong Sub?+

A Subway Ham Footlong Sub contains 6.4g of saturated fat. Boone calculates this as 32% of the daily guideline for an adult woman and 21% for an adult man, because the guideline differs by sex: 20g and 30g.

How much salt is in a Subway Ham Footlong Sub?+

A Subway Ham Footlong Sub contains 3.6g of salt. Boone calculates that as 120% of the daily limit for a child aged 4 to 6 and 60% of an adult’s 6g limit.

Does the Ham Footlong Sub figure include cheese and sauce?+

No. Subway calculates it on Italian White bread, the filling, and onion, cucumber and lettuce only. A portion of grated mozzarella and cheddar adds 45 kcal. A 14g portion of sauce adds between 14 kcal for tomato ketchup and 80 kcal for garlic and herb.

Is a footlong Ham just double a 6 inch?+

Yes. Subway’s footlong figures are its 6 inch figures doubled, so a Subway Ham Footlong Sub has twice the calories, sugar, salt and saturated fat of the 6 inch version: 648 kcal against 324 kcal.

Is a Subway Ham Footlong Sub ultra-processed?+

Subway does not publish ingredient lists for food made to order, and UK law does not require it to, so Boone cannot assign a NOVA group to this item.

Is a Subway Ham Footlong Sub classed as less healthy?+

Under the government’s 2018 nutrient profiling model a Subway Ham Footlong Sub scores 3. The model classes a food scoring 4 or more as less healthy, so this item would not be. The 2018 model is published but not yet used for advertising rules. Subway publishes fibre, so Boone uses its figure.