Black Forest Ham is the sub nobody writes about and plenty of people order twice a week. It is cheap, low in calories for a meat sub, and it takes toppings better than almost anything else on the board because the ham itself is mild rather than aggressive.
What's on it
Thin-sliced Black Forest ham — typically four slices on a 6-inch, eight on a Footlong — plus your cheese, vegetables and sauces, cold or toasted. It is the ham used in the breakfast sandwiches and in #3 The Monster and #5 Bella Mozza, so if you like it there, this is the cheaper way to get it.
Calories, protein and sodium
| Build | Calories | Protein | Sodium |
|---|---|---|---|
| 6-inch, veg, no cheese or sauce | ~260–290 | ~18 g | ~800 mg |
| 6-inch with cheese and mayo | ~410–450 | ~21 g | ~1,000 mg |
| Footlong, standard | ~560–620 | ~36 g | ~1,700 mg |
| Salad or No Bready Bowl | ~140–180 | ~17 g | ~750 mg |
Only Veggie Delite and Oven Roasted Turkey come in lower on calories. Ham is slightly saltier than turkey and slightly cheaper — that is the whole trade.
Ham vs turkey
| Black Forest Ham | Oven Roasted Turkey | |
|---|---|---|
| 6-inch calories | ~260–290 | ~250–280 |
| Sodium | Higher | Lower |
| Price | Usually lowest tier | Usually one tier up |
| Toasted | Better — ham crisps | Fine either way |
Price
Around $5.99–$7.99 for a 6-inch and $9.49–$12.49 for a Footlong, and it is one of the most common Sub of the Day slots in the country — typically a Monday or Wednesday. See the price guide.
The build regulars order
- Toasted on hearty multigrain with Swiss. Ham and Swiss is not a cliché by accident.
- Spinach, tomato, red onion, pickles, banana peppers. Acidity carries mild ham.
- Yellow mustard, not mayonnaise. Roughly 5 calories versus 100+.
- Add bacon or double ham if you want it to eat like a full lunch.
- Salt, pepper, oregano to finish.
Frequently asked
Is it real Black Forest ham?
It is Black Forest-style: cured, smoked and sliced deli ham made to Subway's spec, not German PGI Schwarzwälder Schinken.
Is it gluten-free?
The ham itself contains no gluten but the bread and shared prep surfaces do — see our allergen guide.
Prices and nutrition are approximate 2026 US figures and vary by franchise. Confirm in the Subway app.
