When you think of a quick, healthy, and flavorful meal at Subway, the Black Forest Ham Salad often comes to mind. It’s light, protein-rich, and packed with fresh vegetables — perfect for those watching their calories without compromising on taste. But what exactly is black forest ham? And how does it fit into your healthy eating plan? Let’s break it all down.
What is Black Forest Ham?
Black Forest ham is a type of smoked ham originally from the Black Forest region of Germany. It has a distinct smoky flavor, a slightly sweet edge, and a dark, crusted exterior. In the U.S., especially at Subway, this ham is lean, flavorful, and typically cured with spices and natural smoke.
Wondering what’s black forest ham is made of? At Subway, it’s crafted from premium cuts of pork and seasoned with a savory blend of spices — offering the perfect balance between healthy and tasty.
Subway Black Forest Ham Salad Ingredients
At Subway, customization is key — and their Black Forest Ham Salad is no exception. Here’s what typically goes into it:
- Black Forest Ham slices
- Lettuce
- Tomatoes
- Cucumbers
- Green Pepper
- Red Onions
- Olives
- Your choice of dressing
You can also add extras like cheese, jalapeños, or avocado — and completely tailor it to your taste.
Nutrition & Calories: is It Healthy?
Absolutely! Subway’s Black Forest Ham Salad is a great option for anyone looking for a low-calorie, high-protein meal.
Here’s a general look at the black forest ham calories and nutrition info per serving:
- Calories: ~110–150
- Protein: ~12g
- Carbs: ~5g
- Fat: ~3g
- Fiber: ~2g
When paired with a low-fat dressing, it’s one of the healthiest choices on the Subway menu.
If you’re tracking macros, this salad fits perfectly into most diets — whether you’re doing keto, low-carb, or just clean eating.
Did You Know?
Some people wonder: “Is the Black Forest Ham at Subway the same as Boar’s Head Black Forest Ham?”
While Boar’s Head Black Forest Ham is a popular deli choice known for its premium quality, Subway’s version is uniquely seasoned and tailored to their brand’s taste profile. Both are great options, but each has its own texture and flavor twist.
How Much is in a Subway Inch?
If you’re choosing a 6-inch or 12-inch sub with black forest ham, you usually get 4 or 8 slices of ham, respectively. But when it comes to the Black Forest Ham Salad, those same juicy slices are laid out on a bed of greens — giving you all the flavor with fewer carbs.
Final Thoughts
The Subway Black Forest Ham Salad is more than just a light lunch — it’s a smart choice. It’s nutritious, low in calories, and fully customizable. Whether you’re curious about black forest ham nutrition, or simply looking for a satisfying, fresh option on the go, this salad delivers.
So next time you’re at Subway, skip the bread and go green with their delicious Black Forest Ham Salad — your body (and taste buds) will thank you.
FAQs
What is Black Forest Ham made of?
Black Forest Ham is a cured, smoked ham known for its rich, savory flavor. At Subway, it’s made from lean pork, seasoned with spices, and lightly smoked for a unique taste.
Is Black Forest Ham at Subway healthy?
Yes! Subway’s Black Forest Ham is lean and low in calories. It’s a great source of protein and works well in salads or low-carb diets.
How many calories are in Subway’s Black Forest Ham Salad?
The Black Forest Ham Salad has approximately 110–150 calories, depending on your choice of vegetables and dressing.
How much protein is in Subway’s Black Forest Ham Salad?
On average, it contains around 12 grams of protein, making it a satisfying and filling option for lunch or dinner.
What vegetables are included in the Subway Black Forest Ham Salad?
Standard ingredients include lettuce, tomatoes, cucumbers, green peppers, olives, onions — but you can customize it with your favorites.
How many slices of ham are in a Subway Black Forest Ham Salad?
Usually, it includes the same number of ham slices you’d get in a 6-inch sub — around 4 slices, evenly placed over the salad.
Is Subway’s Black Forest Ham similar to Boar’s Head Black Forest Ham?
While both are flavorful and smoked, Boar’s Head Black Forest Ham is a deli brand with its own seasoning. Subway’s version is tailored to their specific flavor profile.
Can I add cheese or dressing to my Black Forest Ham Salad?
Absolutely! Subway offers several cheese and dressing options — from ranch to vinaigrette — so you can customize your salad your way.