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Ham (salad, add protein)
Ham (salad, add protein) at Mr. Sub (Canada) has 45 kcal per stated portion, with 6.0 g protein and 2.5 g fat.
| Per portion | Per 100 g | |
|---|---|---|
| Energy | 45 kcal | 100 |
| Protein | 6.0 g | 13.3 |
| Carbohydrate | 0.0 g | 0.0 |
| of which sugars | 0.0 g | 0.0 |
| Fat | 2.5 g | 5.6 |
| of which saturates | 1.0 g | 2.2 |
| Fibre | 0.0 g | 0.0 |
| Salt | 0.95 g | 2.11 |
What that costs in movement
At 75 kg, this item is roughly 8 minutes of brisk walking or 4 minutes of easy running. That is an energy comparison and nothing more: eating less and moving more are not interchangeable, and neither figure accounts for what your body would have burned anyway.
Against a 2 000 kcal day it is about 2% of the day's energy.
The salt in it is about 16% of the 6 g adult daily reference intake.
These are the chain's own published averages for its market. What lands on your tray varies with the branch, the build and the day.
Source: Mr. Sub (Canada) published nutrition · checked 2026-09-22
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Louisiana chicken (large sub, sauce)
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Bacon (small sub, extra protein)
50 kcal per portion
Honey mustard (large sub, sauce)
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French fried onions (large sub, toppings)
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All Mr. Sub (Canada) items · All chains · Estimate any menu
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