1 serving (150 grams) contains 350 calories, 20.0 grams of protein, 15.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
552.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 63.1 mg | 21% | |
| Sodium | 1261.8 mg | 54% | |
| Total Carbohydrates | 55.2 g | 20% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 6.3 g | ||
| protein | 31.5 g | 63% | |
| Vitamin D | 31.5 mcg | 157% | |
| Calcium | 315.5 mg | 24% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 394.3 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cheese and ham sandwich
A cheese and ham sandwich is a classic staple enjoyed worldwide, often consisting of sliced ham, a type of cheese (such as cheddar or Swiss), and bread, typically whole grain, white, or rye. Commonly associated with Western cuisine, it has roots in simple recipes designed for quick, nourishing meals. Nutritionally, this sandwich provides protein, essential fats, and carbohydrates. The ham contributes lean protein, while cheese supplies calcium, phosphorus, and fats. Whole-grain bread adds dietary fiber, B vitamins, and additional protein. Variants of the sandwich can range in calorie density depending on the type of bread, cheese, and ham used, offering flexibility for different dietary preferences.
Health Benefits
- Rich in protein from ham, which supports muscle repair and growth.
- Contains calcium from cheese, vital for bone health and nerve function.
- Provides dietary fiber from whole-grain bread, promoting digestive health and aiding blood sugar control.
Dietary Considerations
Selection and Storage
Store ingredients separately in airtight containers in the refrigerator until ready to assemble. Consume assembled sandwich within 2-4 hours of preparation or keep refrigerated.
Common Questions About Cheese and ham sandwich Nutrition
How much protein and calories are in a cheese and ham sandwich?
A cheese and ham sandwich typically contains around 15-20g of protein and 300-400 calories, depending on the type and quantity of bread, cheese, and ham used. Whole-grain bread and reduced-fat cheese can lower calorie content while maintaining protein levels.
Can I eat a cheese and ham sandwich on a keto diet?
A traditional cheese and ham sandwich is not keto-friendly due to the carb content in bread. However, you can make a keto version using low-carb bread or lettuce wraps to reduce carbs while keeping the protein and fat from the cheese and ham intact.
Are there any health benefits or concerns with a cheese and ham sandwich?
Cheese and ham sandwiches can provide protein, calcium, and iron, which are beneficial for muscle health and bone strength. However, processed ham and cheese may contain high sodium levels and saturated fat, which could be a concern for heart health if consumed excessively. Opting for fresh ham and reduced-fat cheese can mitigate these issues.
What is the recommended portion size for a cheese and ham sandwich?
A recommended portion size for a cheese and ham sandwich is one sandwich made with 2 slices of bread, 2-3 oz of ham, and 1 slice of cheese. Pairing it with a side of fresh vegetables can provide additional fiber and vitamins for a balanced meal.
How does a cheese and ham sandwich compare to a turkey and cheese sandwich nutritionally?
A turkey and cheese sandwich typically has slightly less fat and fewer calories compared to a cheese and ham sandwich due to turkey's lean protein content. For example, a turkey and cheese sandwich may have about 250-350 calories, depending on the type of turkey used, making it a lighter option for health-conscious individuals.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
