The WHOLE FOODS Ham & Swiss Sandwich scores 55/100, placing it in the 'Decent' category. Its primary nutritional benefit comes from its protein content, while its sodium level is a notable concern.
This WHOLE FOODS sandwich has a FoodScore of 55/100, indicating a decent nutritional profile.
It provides 12.84g of protein per 100g, contributing positively to satiety.
A significant concern is the 504.59mg of sodium per 100g, which is high for a single serving.
Classified as NOVA 3 (processed), it contains more processed ingredients than a home-cooked alternative.
Consider this sandwich as an occasional meal due to its sodium content.
Scores +9 points above the prepared category average (46/100 across 1958 foods).
Fiber
2.8g
10% of Daily Value
Protein
12.84g
26% of Daily Value
Added sugar
1.28g
3% of Daily Value
Sodium
504.59mg
22% of Daily Value
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What it brings to the table
Fiber (2.8g)+2
Protein (12.8g)+8
Micronutrients (Calcium)+2
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What holds it back
Sodium (504.6mg)-2
Processed (NOVA 3)-5
Why it scores 55
The WHOLE FOODS Ham & Swiss Sandwich achieves a FoodScore of 55/100, reflecting a balance of positive and negative nutritional attributes. On the positive side, it receives a significant bonus for its protein content, providing 12.84g per 100g, which contributes to satiety. The sandwich also gains points for its fiber content (2.8g per 100g) and the presence of calcium (11% DV per 100g). However, several factors reduce its overall score. The most substantial penalty is due to its high sodium content, at 504.59mg per 100g, which is a considerable amount for a single serving and can contribute significantly to daily sodium intake. Furthermore, its classification as NOVA 3 indicates it is a processed food, incurring a 5-point penalty. While it contains whole wheat bread, the overall formulation with ingredients like evaporated cane syrup and natural smoke flavor in the ham, along with mayonnaise, moves it away from a minimally processed profile. Compared to a home-cooked ham and swiss sandwich made with whole ingredients, this WHOLE FOODS version contains more added sodium and is generally more processed.
Health benefits
What the nutrients in whole foods ham & swiss sandwich, ham & swiss actually do for you, grounded in established dietary science.
Provides a Source of Protein
This WHOLE FOODS sandwich offers 12.84g of protein per 100g. Protein is an essential macronutrient that supports muscle maintenance and repair, and contributes to feelings of fullness. Including adequate protein in meals can help manage appetite and support overall body function. For a quick meal option, this sandwich can contribute meaningfully to your daily protein intake.
Contains Dietary Fiber
With 2.8g of fiber per 100g, this sandwich contributes to your daily fiber intake. Dietary fiber is important for digestive health, helping to maintain regular bowel movements and supporting a healthy gut microbiome. While not exceptionally high, this amount of fiber is a positive attribute, especially when compared to sandwiches made with refined grains.
Source of Calcium
The presence of Swiss cheese in this sandwich provides 137.61mg of calcium per 100g, which is 11% of the Daily Value. Calcium is crucial for bone health, playing a vital role in maintaining bone density and strength. Including calcium-rich foods in your diet is important for preventing osteoporosis and supporting various bodily functions, including nerve transmission and muscle function.
The WHOLE FOODS Ham & Swiss Sandwich scores 55/100, placing it in the 'Decent' category. Its primary nutritional benefit comes from its protein content, while its sodium level is a notable concern.
How to eat it
The WHOLE FOODS Ham & Swiss Sandwich is typically consumed as a quick lunch or light dinner. It is a convenient, ready-to-eat option for individuals seeking a prepared meal. A common portion is one sandwich, which should be considered in the context of your overall daily nutrient intake.
To enhance the nutritional value, consider pairing this sandwich with a side salad rich in non-starchy vegetables for added fiber and micronutrients.
If you are monitoring sodium intake, balance this sandwich with low-sodium meals for the rest of the day.
For a more balanced meal, add a serving of fruit, such as an apple or a banana, to increase fiber and vitamin intake.
Consider sharing the sandwich or saving half for later if you are looking to manage calorie or sodium intake for a lighter meal.
Things to keep in mind
Individuals with specific dietary restrictions should note the allergens present in the WHOLE FOODS Ham & Swiss Sandwich. It contains milk, wheat, and egg, as indicated by the Swiss cheese, whole wheat bread, and mayonnaise ingredients. Those with celiac disease or gluten sensitivity should avoid this product due to the wheat flour. The sodium content, at 504.59mg per 100g, is relatively high. Individuals managing blood pressure or those advised to follow a low-sodium diet should consume this product in moderation and be mindful of their overall daily sodium intake. The ham also contains celery powder, which is often used as a natural source of nitrates for curing.
The WHOLE FOODS Ham & Swiss Sandwich has a FoodScore of 55/100, placing it in the 'Decent' category. It provides protein and some fiber, but its sodium content is a notable concern. It can fit into a balanced diet when consumed in moderation and balanced with other nutrient-dense, lower-sodium foods.
How does WHOLE FOODS Ham & Swiss Sandwich compare to a homemade sandwich?
Compared to a homemade ham and swiss sandwich using whole ingredients, this WHOLE FOODS product is classified as NOVA 3 (processed). A homemade version would likely allow for greater control over sodium levels and the type of bread and condiments used, potentially resulting in a less processed and lower sodium option.
What is 'celery powder' in the ham?
Celery powder is often used in processed meats as a natural curing agent. It contains naturally occurring nitrates, which convert to nitrites and act as a preservative and contribute to the color and flavor of the ham. While natural, it still contributes to the overall nitrate content of the product.
What is a reasonable portion size for this sandwich?
The serving size is 4 ounces. While this is a standard portion, individuals should consider their total daily calorie and sodium goals. For some, half a sandwich might be a more appropriate portion if aiming for a lighter meal or managing sodium intake.
Can I eat this sandwich every day?
Due to its high sodium content (504.59mg per 100g), consuming this sandwich daily may lead to exceeding recommended daily sodium limits. It is best enjoyed as an occasional meal, rather than a daily staple, to maintain a balanced diet.