Subway Black Forest Ham: Price, Calories and Nutrition (2026)
The Subway Black Forest Ham is the quiet classic. Thin-sliced Black Forest ham with its smoky depth, all vegetables, and a sandwich that has been on the menu since the beginning. It is the order for ham loyalists, for deli traditionalists, and for anyone who wants a proper lunch without the fuss. In 2026 the standard 6-inch Black Forest Ham carries 290 calories and a price starting from $6.99. Here is the current price, the calorie count, and the full nutrition breakdown.
Price and calories callout
Subway Black Forest Ham price: from $6.99. Subway Black Forest Ham calories: 290. Prices vary by location because Subway restaurants are individually owned, with most landing between $6.99 and $8.99 for a 6-inch. The 290 calorie figure covers one standard 6-inch: Black Forest ham with lettuce, tomatoes, onions, green peppers, cucumbers on 9-grain wheat or Italian bread, no cheese, no sauce.
Last updated: July 11, 2026
Table of contents
- Price and calories callout
- What is in the Black Forest Ham
- Black Forest Ham nutrition facts
- Black Forest Ham ingredients and customization
- Allergens
- Black Forest Ham vs Cold Cut Combo
- Getting the best value on the Black Forest Ham
- Frequently asked questions
What is in the Black Forest Ham
The protein is Black Forest ham, a German-style smoked ham with a dark, seasoned exterior and a mild, smoky interior. It is leaner and more flavorful than standard deli ham, which is why it has anchored the Subway menu for decades. The 6-inch gets a full portion of thin-sliced ham.
The standard build is ham with lettuce, tomatoes, onions, green peppers, and cucumbers on your choice of bread. Swiss cheese is the classic pairing, and mustard or mayo are the standard sauces. The ham’s smoky flavor stands up to bold vegetables: banana peppers and jalapenos are popular adds.
At 290 calories with 18 grams of protein, the 6-inch is a light, satisfying lunch. It sits right between the Veggie Delite and the Turkey Breast on calories, and the 4 grams of fat is excellent for a ham sandwich. Sodium runs 760 mg, which is typical for cured meat.
One thing worth knowing: the ham is also the base of the Fresh Value Menu. At participating locations, the 6-inch Black Forest Ham drops to from $3.99, making it the cheapest meat sub in fast food and one of the best lunch values anywhere.
Black Forest Ham nutrition facts
Full nutrition breakdown for one standard 6-inch Black Forest Ham, based on Subway’s official US nutrition data. Standard build: Black Forest ham, lettuce, tomatoes, onions, green peppers, cucumbers, 9-grain wheat or Italian bread. No cheese, no sauce.
| Nutrient | Amount per 6-inch Black Forest Ham |
|---|---|
| Calories | 290 |
| Total fat | 4g |
| Total carbohydrates | 46g |
| Protein | 18g |
| Sodium | 760mg |
The 4 grams of fat is excellent for a ham sandwich. The 18 grams of protein matches the turkey breast, and the 290 calories is only 10 more. Sodium at 760 mg is 33 percent of the daily guideline, which is the tradeoff for cured meat.
For context, the Black Forest Ham is the second-lightest meat sub: 290 against 280 for turkey breast. It is the ham sandwich done right, and it costs fifty cents less than the turkey.
Black Forest Ham ingredients and customization
The standard ingredient list is Black Forest ham, your choice of bread, and the standard vegetable lineup. The ham is smoked and seasoned in the German Black Forest style, with a characteristic dark exterior.
Customization is the deli-sub standard. Bread first: 9-Grain Wheat and Italian are the classics. Swiss is the traditional cheese pairing; American works too. Mustard, mayo, and honey mustard are the standard sauces. Toasting is free and popular, warming the ham and melting the cheese.
Paid upgrades are cheese (around $1, Swiss is the classic), double ham (around $2, taking protein near 30 grams), and avocado where available. The double ham is the protein move: 30 grams in a 6-inch for a very reasonable price. The Fresh Value Menu at from $3.99 is the value move.
Allergens
The Black Forest Ham contains wheat and gluten (bread), and the ham may contain soy or milk depending on the formulation. Cheese adds milk; creamy sauces add egg and milk. Cross-contact with all major allergens is possible on the shared prep line. Always check Subway’s current allergen information if you have a serious allergy.
Black Forest Ham vs Cold Cut Combo
The single ham against the ham trio. Black Forest Ham: one meat, 290 calories, 4g fat, 18g protein, from $6.99. Cold Cut Combo: ham, salami, and bologna, around 410 calories, 13g fat, 20g protein, about a dollar more.
The Cold Cut Combo adds salami and bologna to the same ham base, which makes it meatier and richer but also fattier: 13 grams of fat against 4. The protein is nearly the same, 20 grams against 18. The calorie gap is the fat.
Pick the Black Forest Ham for the lean panel and the pure ham flavor. Pick the Cold Cut Combo when you want the meatier, richer sandwich and the calories are acceptable. The ham is the better value.
Getting the best value on the Black Forest Ham
At from $6.99, the Black Forest Ham is one of the cheapest meat subs, with an excellent 290-calorie panel.
- The Fresh Value Menu drops it to from $3.99 at participating locations. That is the cheapest meat-sub lunch in fast food.
- Friday is Black Forest Ham day on the Sub of the Day rotation at many locations: from $4.99 for the 6-inch.
- Swiss cheese for around a dollar is the classic add and worth it, especially toasted.
- Mustard over mayo saves 100 calories for free and suits the ham’s smoky flavor.
- Double ham for around $2 takes the protein near 30 grams, which is excellent for the price.
Frequently asked questions
How much is the Subway Black Forest Ham in 2026?
How many calories are in the Subway Black Forest Ham?
What is Black Forest ham?
Is the Subway Black Forest Ham healthy?
Black Forest Ham or Cold Cut Combo, which is better?
How can I get the Black Forest Ham cheaper?
ManuBite Team. We track fast food prices and nutrition across the USA so you always know what your meal really costs, in dollars and in calories.
Want more Subway menu favourites? Check our Tuna guide, our Turkey Breast guide and our Italian B.M.T. guide for prices, calories and nutrition facts.
