Arby’s Ham & Swiss Melt
A Ham & Swiss Melt from Arby’s is made with thinly-sliced smoked ham topped with melty Swiss cheese. It’s served on a toasted sesame seed bun.
There are 380 calories, 13 grams of fat, 40 grams of carbohydrates, and 26 grams of protein in one sandwich.
Read this fast food nutrition report for an analysis of calories and an in-depth review of nutrition facts, ingredients, and allergens in Arby’s Ham & Cheese sandwich.
Ham & Swiss Melt Nutrition Information
Nutrition facts are based on a standard serving, excluding any substitutions or additional toppings.
Calories
There are 380 calories in the Ham & Swiss sandwich from Arby’s.
Here is a summary of the calories by macronutrient, per serving:
The greatest proportion (42%) of total calories is derived from carbohydrates. Dietary fats make up 32% of the calories, and the remaining 26% is from protein.
Ham & Swiss Melt
% calories from fat, carbs and proteinCalories by macronutrient are rounded estimates based on the nutrition facts information provided by Arby’s fast food restaurant. Actual calories may vary as a result of how the sandwich is prepared onsite.
Time to Burn Calories
An average adult would need to run at a moderate pace for approximately 30 minutes to burn off the calories from Arby’s ham sandwich with Swiss cheese.
Here is a list of approximate times required to burn 380 calories, by type of exercise.
FITNESS TIME TO BURN 380 CALORIES
Estimate based on moderate level of activity by an adult with average BMI.
Nutrition Facts
Review the table below for nutrition facts in Arby’s Ham & Swiss Melt.
Amount (%DV) per Sandwich
Red indicates a high %DV.
|
Calories |
380 |
%DV |
|
Total Fat |
13g |
17% |
|
Saturated Fat |
5g |
25% |
|
Trans Fat |
0g | |
|
Cholesterol |
60mg |
20% |
|
Sodium |
1370mg |
60% |
|
Carbohydrates |
40g |
15% |
|
Dietary Fiber |
2g |
7% |
|
Total Sugars |
5g | |
|
Protein |
26g |
%DV based on a 2,000 calorie diet. Calorie needs vary and your %DV may be higher or lower. Provided for informational purposes only. Consult with your physician for dietary or healthcare advice.
Check the nutrition facts for Arby’s menu items.
Daily Value
Daily Value (%DV) measures the amount of a nutrient per serving, relative to the recommended limit. Use %DV to compare and select foods for a balanced diet.
As shown in the chart below, Arby’s Ham & Cheese sandwich is high in saturated fat and sodium.
|
%DV |
Level | |
|
Saturated Fat |
25% |
HIGH |
|
Sodium |
60% |
HIGH |
%DV based on 2,000 calorie daily diet. FDA suggests a %DV of 5% or less is low and 20% or more is high.
Dietary Fats
One ham sandwich contains 13 grams of total fat, including 5 grams of saturated fat. The amount of saturated fat per serving has a 25% daily value (%DV), which is considered high.
Calculate Daily Value
To calculate %DV, divide the amount of a nutrient in one serving by the FDA-recommended daily limit.
|
per Sandwich |
Daily Limit* |
Daily Value | |
|
Total Fat |
13g |
78g |
17% |
|
Saturated Fat |
5g |
20g |
25% |
*Based on FDA general nutrition advice for an adult following 2,000 calorie daily diet.
As general guidance, the U.S. FDA recommends consuming less saturated fat.
Arby’s Ham & Cheese Melt has about 45 calories from saturated fat, approximately 12% of total calories.
Summary of Fat in Ham & Cheese Melt
Daily Value (%DV) is based on a 2,000 calorie diet, the standard measure used by the FDA for general nutrition advice. Calorie needs vary. Your %DV may be higher or lower depending on height, weight, and physical activity.
Ingredients and Allergens
Review the table below for the list of ingredients in Arby’s sandwich made with thin-sliced ham and cheese.
Ingredients
|
Applewood Smoked Ham |
|
Ham cured with Water, Dextrose, Salt, Sodium Phosphates, Potassium Acetate, Potassium Lactate, Sodium Diacetate, Sodium Erythorbate, Sodium Nitrite |
|
Processed Swiss Cheese |
|
Cultured Milk, Skim Milk, Water, Salt, Sodium Citrate, Sodium Phosphate, Cream, Citric Acid, Sorbic Acid (preservative), Enzymes, Lactic Acid, Soy Lecithin Contains milk, soy |
|
Sesame Seed Bun |
|
Wheat Flour, Malted Barley Flour, Water, High Fructose Corn Syrup, Yeast, Soybean Oil and/or Cottonseed Oil, Wheat Gluten, Salt, Dried Malt, Dough Conditioners, Yeast Nutrients, Dextrose, Natural and Artificial Flavors, Caramel Color, L-Cysteine, Propylene Glycol, Diammonium Phosphate, Tricalcium Phosphate, Wheat and/or Corn Starch, Corn Grits, Potato Flour, Calcium Propionate and/or Potassium Sorbate (preservatives), Soy Lecithin. Topped with Sesame Seeds. Contains gluten, sesame, soy, wheat |
Allergens
Arby’s Ham & Cheese Melt is made with ingredients that contain milk, sesame, soy, and wheat.
Check the list of disclosed allergens in Arby’s menu.
Fast Food Sandwiches Nutrition Facts
Review the following table to compare the nutrition facts of select sandwiches offered at popular fast food restaurants.
<< Swipe table right to left for more nutrition facts
| Restaurant | Menu Item | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|---|
| Arby's | Classic Roast Beef | 360 | 14g | 37g | 23g | 970mg |
| Burger King | Big Fish | 570 | 30g | 58g | 19g | 1270mg |
| Chick-fil-A | Southwest Veggie Wrap | 630 | 47g | 36g | 27g | 1250mg |
| Chick-fil-A | Chicken Sandwich | 420 | 18g | 41g | 29g | 1460mg |
| Firehouse Subs | Hook & Ladder (Med) | 710 | 36g | 64g | 36g | 1870mg |
| Dairy Queen | Chicken Strip Sandwich | 550 | 26g | 62g | 18g | 990mg |
| Jersey Mike's | Original Italian (Mini) | 540 | 30g | 41g | 28g | 1529mg |
| Jimmy John's | Club Tuna (8") | 860 | 40g | 76g | 42g | 1980mg |
| Jimmy John's | Club Lulu (8") | 690 | 26g | 71g | 35g | 1760mg |
| KFC | Classic Chicken | 650 | 35g | 49g | 34g | 1260mg |
| McDonald's | Filet-O-Fish | 380 | 19g | 38g | 16g | 580mg |
| McDonald's | McCrispy Chicken | 470 | 20g | 46g | 26g | 1140mg |
| Popeyes | Spicy Chicken | 700 | 42g | 50g | 28g | 1635mg |
| Subway | Meatball Marinara (6") | 460 | 20g | 52g | 20g | 1130mg |
| Wendy's | Grilled Chicken Wrap | 420 | 16g | 41g | 28g | 1100mg |
| White Castle | Original Slider | 140 | 7g | 15g | 6g | 230mg |
Nutrition facts, prices, and ingredients are based on available information as of the date of publication. Restaurants and food manufacturers may change recipes or formulations without notice. Check package labels and ask the product manufacturer or restaurant for the most up-to-date information. Unless otherwise stated, %DV is based on a 2,000 calorie diet. All reports and reviews published on this site are for informational purposes only. NutritionandIngredients.com does not provide healthcare advice or dietary recommendations. Always consult your licensed physician for any healthcare or dietary advice.
Nutrition facts, ingredients, and sandwich product image source: Arby’s. Original designs by Nutrition & Ingredients for fast food nutrition research and commentary.