Subway

Black Forest Ham (6-inch) Calories & Nutrition — Subway

Subway Black Forest Ham (6-inch): 280 cal, 18g protein, 42g carbs, 5g fat per 6-inch on 9-Grain Wheat, with cheese, no sauce. Full nutrition breakdown, lighter ordering swaps, and the fastest way to track it.

By Bento Bunny Team

The Black Forest Ham (6-inch) at Subway (6-inch on 9-Grain Wheat, with cheese, no sauce) contains 280 calories, with 18g of protein, 42g of carbs, and 5g of fat. Below is the full nutrition breakdown, how it compares to other 6-inch subs on the menu, and the fastest way to log it.

Where the calories come from

Splitting the 280 calories by macro: 25% from protein, 59% from carbs, and 16% from fat. In the Black Forest Ham (6-inch), carbohydrates dominate at roughly 59% of calories (42g). If you're tracking carbs specifically — low-carb or pre-training fueling — this is the number to watch.

Other 6-inch subs at Subway

ItemCaloriesProteinCarbsFat
Black Forest Ham (6-inch)28018g42g5g
Oven Roasted Turkey (6-inch)27019g41g4.5g
Italian B.M.T. (6-inch)38019g42g16g
Meatball Marinara (6-inch)48021g59g18g

The fastest way to log a Subway order

Official numbers like the ones above describe a textbook black forest ham (6-inch) — not the one with extra cheese or the sauce you asked for on the side. Instead of hunting through a database for the closest match, take a photo in Bento Bunny: the app recognises what's actually on the tray, estimates portions, and files the macros into your day. On iOS 26+ the AI runs entirely on-device.

Start tracking with Bento Bunny

AI calorie tracking — just Type what you eat.

Frequently Asked Questions

How many calories are in the Subway Black Forest Ham (6-inch)?
The Black Forest Ham (6-inch) at Subway contains 280 calories (6-inch on 9-Grain Wheat, with cheese, no sauce), made up of 18g of protein, 42g of carbohydrates, and 5g of fat.
How much protein is in the Black Forest Ham (6-inch)?
The Black Forest Ham (6-inch) provides 18g of protein, which is roughly 36% of the FDA daily value of 50g.
Is the Black Forest Ham (6-inch) healthy? How does it fit a 2,000-calorie day?
At 280 calories, the Black Forest Ham (6-inch) takes up about 14% of a 2,000-calorie day. Whether it "fits" depends on the rest of your day: the macro split is 18g protein / 42g carbs / 5g fat, so plan the surrounding meals around whichever number is hardest for you to hit.
What's the easiest way to track the Black Forest Ham (6-inch)?
Photo-based logging is the fastest path — Bento Bunny recognises your Black Forest Ham (6-inch) from a single picture, including customizations the standard database entry misses, and adds the macros to your day automatically.