Nutrition information
Nutrition information: Subway US Black Forest Ham Salad
| Calories | 410 |
| Total fat | 33g |
| of which saturated | 9g |
| Trans fat | 1g |
| Cholesterol | 65mg |
| Carbohydrate | 13g |
| Total sugars | 6g |
| Includes added sugars | 1g |
| Fibre | 4g |
| Protein | 20g |
| Sodium | 910mg |
Nutrition figures are Subway’s published US data (October 2026), per item as built by Subway and before any optional extras. Salad figures use Subway’s published build: footlong meat portion with lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives, with no dressing or cheese unless named. Boone converts them to the portion and age comparisons on this page.
Subway US Black Forest Ham Salad contains 410 calories, which is 20% of the 2,000-calorie Daily Value used on US food labels. It provides 33g of total fat, of which 9g is saturated, 6g of total sugars (1g added), 910mg of sodium, 20g of protein and 4g of fibre.
The saturated fat content of 9g represents 45% of the 20g Daily Value.
Subway US Black Forest Ham Salad is built from 8 separately prepared components. Across the whole item the ingredient lists name dextrose, modified starches, flavourings, preservatives and emulsifying and buffering salts. None of these add nutritional value. They exist to make the item survive industrial production, storage and transport.
Subway US Black Forest Ham Salad carries a large share of a child’s daily sodium
Subway US Black Forest Ham Salad contains 910mg of sodium, which is 61% of the daily limit for a child aged 4 to 8. It is also high in saturated fat.
FDA Daily Values (2,000-calorie diet)
Calories2,000
Total fat78g
Saturated fat20g
Carbohydrate275g
Added sugars50g
Fibre28g
Sodium2,300mg
Protein50g
Ultra-processed food: what is really in it
Processing and additives: Subway US Black Forest Ham Salad
Subway US Black Forest Ham Salad is built from 8 components, combined and served at the point of sale. Reading the ingredient list closely, it contains dextrose, modified starches, flavourings, preservatives and emulsifying and buffering salts. These are not there to add nutritional value. They make industrial production and distribution possible.
Dextrose
A simple sugar used for browning, bulk and mild sweetness. Found in the Black Forest ham.
Modified starches
Starches altered industrially to thicken, bind or hold texture through freezing and reheating. Found in the Black Forest ham.
Flavourings
Add or restore taste lost during processing. Found in the Black Forest ham.
Preservatives
Slow the growth of bacteria, yeasts and moulds in centrally prepared components, and keep cured meats pink. Found in the Black Forest ham.
Emulsifying and buffering salts
Let processed cheese melt smoothly, keep cured meats moist, or hold acidity steady. Found in the Black Forest ham.
Boone classifies Subway US Black Forest Ham Salad as NOVA group 4, ultra-processed, based on the additives named above. NOVA groups foods by how far they are from their whole-food form, not by how nutritious they are. A group 4 food is not automatically unhealthy, and a group 1 food is not automatically healthy. Read from the published ingredient list, October 2026.
Subway US Black Forest Ham Salad contains at least 18 distinct ingredients: 11 raw and 7 manufactured. Raw means something you could buy and cook with at home; manufactured means a substance that only exists as an output of industrial processing.
Ingredient count by order: Subway US Black Forest Ham Salad
| What you order | Raw | Manufactured | Total | % manufactured |
|---|
| Subway US Black Forest Ham Salad on its own | 11 | 7 | 18 | 39% |
| Subway US Black Forest Ham Salad + a Chocolate Chip Cookie | 19 | 19 | 38 | 50% |
The 7 manufactured ingredients
dextrose, ferrous gluconate, modified food starch, natural smoke flavor, sodium erythorbate, sodium nitrite, sodium phosphates.
The 11 raw ingredients
baby spinach, cucumber, green bell peppers, ham, iceberg lettuce, red onions, red roma tomatoes, ripe olives, salt, vinegar, water.
Boone counts every distinct named ingredient on Subway’s published component lists, including sub-ingredients, and removes duplicates, so salt appearing in four components counts once. Raw covers whole foods and basic kitchen staples such as flour, sugar, salt and oil. Manufactured covers substances that only exist as an output of industrial processing. Every figure here is a minimum.
Ingredients
Subway US Black Forest Ham Salad is built from 8 components.
Ingredients by component: Subway US Black Forest Ham Salad
Black Forest ham
Ham, Water, Dextrose, 2% or Less of: Modified Food Starch, Salt, Vinegar, Sodium Phosphates, Natural Smoke Flavor, Sodium Erythorbate, Sodium Nitrite.
Tomatoes
Red Roma tomatoes.
Green peppers
Green bell peppers.
Black olives
Ripe olives, water, salt, ferrous gluconate.
Ingredients taken from Subway’s US Product Ingredient Guide, October 2026. The component build follows Subway’s standard recipe for this item; Boone checked it against Subway’s published nutrition totals. Recipes change, so always check in restaurant before ordering if you have an allergy.
Allergens at a glance
Subway US Black Forest Ham Salad has no major US allergens declared.
Allergen information: Subway US Black Forest Ham Salad
| Allergen | Status |
|---|
| Milk | Not declared |
| Eggs | Not declared |
| Fish | Not declared |
| Crustacean shellfish | Not declared |
| Tree nuts | Not declared |
| Peanuts | Not declared |
| Wheat | Not declared |
| Soybeans | Not declared |
| Sesame | Not declared |
Contains = declared in Subway’s US allergy chart or ingredient guide. May contain = Subway states the allergen may be present, including cookies displayed beside nut-containing cookies. Refined oil only = the soy is highly refined soybean oil, which the FDA exempts from allergen labelling. Subway prepares food on shared equipment, so no item can be guaranteed allergen free. UK rules also require barley, oats, mustard, celery and sulphites to be declared; these are shown where the ingredient list names them. October 2026.
