Nutrition information
Nutrition information: Subway US Turkey & Ham Salad
| Calories | 400 |
| Total fat | 32g |
| of which saturated | 8g |
| Trans fat | 1g |
| Cholesterol | 65mg |
| Carbohydrate | 12g |
| Total sugars | 6g |
| Includes added sugars | 1g |
| Fibre | 4g |
| Protein | 20g |
| Sodium | 890mg |
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 Turkey & Ham Salad contains 400 calories, which is 20% of the 2,000-calorie Daily Value used on US food labels. It provides 32g of total fat, of which 8g is saturated, 6g of total sugars (1g added), 890mg of sodium, 20g of protein and 4g of fibre.
The saturated fat content of 8g represents 40% of the 20g Daily Value.
Subway US Turkey & Ham Salad is built from 9 separately prepared components. Across the whole item the ingredient lists name dextrose, maltodextrin, modified starches, emulsifiers, thickeners and gums, 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 Turkey & Ham Salad carries a large share of a child’s daily sodium
Subway US Turkey & Ham Salad contains 890mg of sodium, which is 59% 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 Turkey & Ham Salad
Subway US Turkey & Ham Salad is built from 9 components, combined and served at the point of sale. Reading the ingredient list closely, it contains dextrose, maltodextrin, modified starches, emulsifiers, thickeners and gums, 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 oven-roasted turkey and Black Forest ham.
Maltodextrin
Bulks out a product and carries flavour, with little taste of its own. Found in the oven-roasted turkey.
Modified starches
Starches altered industrially to thicken, bind or hold texture through freezing and reheating. Found in the Black Forest ham.
Emulsifiers
Help oil-based and water-based ingredients blend and stay blended. Found in the oven-roasted turkey.
Thickeners and gums
Thicken sauces, fillings and drinks and stop them separating. Found in the oven-roasted turkey.
Flavourings
Add or restore taste lost during processing. Found in the oven-roasted turkey and Black Forest ham.
Preservatives
Slow the growth of bacteria, yeasts and moulds in centrally prepared components, and keep cured meats pink. Found in the oven-roasted turkey and Black Forest ham.
Emulsifying and buffering salts
Let processed cheese melt smoothly, keep cured meats moist, or hold acidity steady. Found in the oven-roasted turkey and Black Forest ham.
Boone classifies Subway US Turkey & 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 Turkey & Ham Salad contains at least 26 distinct ingredients: 13 raw and 13 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 Turkey & Ham Salad
| What you order | Raw | Manufactured | Total | % manufactured |
|---|
| Subway US Turkey & Ham Salad on its own | 13 | 13 | 26 | 50% |
| Subway US Turkey & Ham Salad + a Chocolate Chip Cookie | 21 | 24 | 45 | 53% |
The 13 manufactured ingredients
contains polysorbate 60, corn maltodextrin, cultured dextrose, dextrose, ferrous gluconate, modified food starch, mono & diglycerides, natural flavor, natural smoke flavor, sodium erythorbate, sodium nitrite, sodium phosphates, xanthan gum.
The 13 raw ingredients
baby spinach, cucumber, green bell peppers, ham, iceberg lettuce, red onions, red roma tomatoes, ripe olives, salt, turkey breast, turkey broth, 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 Turkey & Ham Salad is built from 9 components.
Ingredients by component: Subway US Turkey & Ham Salad
Oven-roasted turkey
Turkey Breast, Turkey Broth. Contains 2% or less of Vinegar, Salt, Dextrose, Sodium Phosphates, Cultured Dextrose, Turkey Flavor (Contains Polysorbate 60, Mono & Diglycerides, Xanthan Gum), Corn Maltodextrin, Natural Flavor.
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 Turkey & Ham Salad has no major US allergens declared.
Allergen information: Subway US Turkey & 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.
