Subway US Turkey & Ham Protein Pocket: calories, sodium and protein by portion, age and sex

Nutrition information: Subway US Turkey & Ham Protein Pocket

Nutrition figures are Subway’s published US data (October 2026), per item as built by Subway and before any optional extras. Protein Pocket figures include the 9 inch wrap, cheese, selected vegetables and the suggested sauce. Boone converts them to the portion and age comparisons on this page.

Subway US Turkey & Ham Protein Pocket carries a large share of a child’s daily sodium

Subway US Turkey & Ham Protein Pocket contains 1,260mg of sodium, which is 84% 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)

Where the sugar comes from: Subway US Turkey & Ham Protein Pocket

3g of the 4g counts as added sugar, or about 0.7 teaspoons. The other 1g is naturally occurring.

Added sugars come from

• dextrose in the 9 inch wrap (pocket)
• dextrose in the oven-roasted turkey
• dextrose in the Black Forest ham
• sugar, honey, invert sugar in the Honey Mustard sauce

Naturally occurring sugars come from

• lactose in the provolone cheese
• sugars naturally present in the tomatoes
• sugars naturally present in the Honey Mustard sauce

Dietary Guidelines for Americans, 2025–2030: no more than 10g of added sugar per meal from age 11 and none for children aged 10 and under. FDA Daily Value: 50g a day. Added sugar is Subway’s published figure; sources are read from the published ingredient list for each component.

Processing and additives: Subway US Turkey & Ham Protein Pocket

Subway US Turkey & Ham Protein Pocket is built from 7 components, combined and served at the point of sale. Reading the ingredient list closely, it contains corn syrups and invert sugar, dextrose, maltodextrin, modified starches, emulsifiers, thickeners and gums, flavourings, colours, preservatives, emulsifying and buffering salts and firming agents. These are not there to add nutritional value. They make industrial production and distribution possible.

Boone classifies Subway US Turkey & Ham Protein Pocket 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.

Ingredient count by order: Subway US Turkey & Ham Protein Pocket

The 34 manufactured ingredients

calcium disodium edta, calcium propionate, citric acid, contains polysorbate 60, corn maltodextrin, cultured dextrose, dextrose, enzymes, folic acid, fumaric acid, guar, invert sugar, modified food starch, mono & diglycerides, mono- and diglycerides, monocalcium phosphate, natural flavor, natural smoke flavor, niacin, oleoresin paprika, potassium sorbate, reduced iron, riboflavin, sodium aluminum phosphate, sodium aluminum sulphate, sodium benzoate, sodium bicarbonate, sodium erythorbate, sodium metabisulfite, sodium nitrite, sodium phosphates, tartaric acid, thiamine mononitrate, xanthan gum.

The 26 raw ingredients

acacia, cmc, cultured pasteurized milk, dehydrated garlic, dehydrated onion, distilled vinegar, egg yolks, ham, honey, iceberg lettuce, malted barley flour, mustard flour, mustard seed, red roma tomatoes, salt, soy oil, soybean oil, spices, sugar, turkey breast, turkey broth, turmeric, vinegar, water, wheat flour, white wine.

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 by component: Subway US Turkey & Ham Protein Pocket

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.

Allergen information: Subway US Turkey & Ham Protein Pocket

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.