1 serving (100 grams) contains 250 calories, 18.0 grams of protein, 18.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
601.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.3 g | 55% | |
| Saturated Fat | 19.2 g | 96% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 144.2 mg | 48% | |
| Sodium | 2163.5 mg | 94% | |
| Total Carbohydrates | 4.8 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.4 g | ||
| protein | 43.3 g | 86% | |
| Vitamin D | 24.0 mcg | 120% | |
| Calcium | 480.8 mg | 36% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 601.0 mg | 12% | |
* 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 Ham and cheese
Ham and cheese is a classic combination that originated in European cuisine, commonly associated with sandwiches, quiches, and pastries. Ham, typically made from pork, is a good source of protein, while cheese provides calcium and essential fats. The nutritional profile varies depending on the type of ham (e.g., cured or smoked) and cheese (e.g., cheddar, Swiss, or mozzarella). On average, a 100-gram serving of ham contains about 145 calories, 19 grams of protein, and 5 grams of fat, while 100 grams of cheese may have around 400 calories, 25 grams of protein, and 33 grams of fat. Together, these ingredients support muscle-building and bone health but can also be high in sodium and saturated fats, so moderation is key.
Health Benefits
- Provides high-quality protein from ham and cheese, supporting muscle repair and maintenance.
- Rich in calcium from cheese, essential for maintaining strong bones and teeth.
- Contains B vitamins, especially B12 from ham, which aids in energy production and red blood cell formation.
Dietary Considerations
Selection and Storage
Store ham and cheese separately in airtight containers in the refrigerator. Ham should be consumed within 3-5 days of opening, while cheese can last 1-2 weeks, depending on the type.
Common Questions About Ham and cheese Nutrition
Is ham and cheese high in protein?
Yes, ham and cheese are both good sources of protein. Depending on portion size, a ham and cheese sandwich typically contains around 20-25 grams of protein per serving, making it beneficial for muscle repair and satiety.
Can I eat ham and cheese on a keto diet?
Yes, ham and cheese can be consumed on a keto diet as they are low in carbohydrates. A slice of ham contains around 0-1 gram of carbs, and cheese generally has 0-2 grams of carbs per slice, making this combination keto-friendly as long as no high-carb bread or ingredients are added.
Are there any health concerns with eating ham and cheese?
Ham and cheese can be high in sodium and saturated fat, which may be a concern for individuals with heart disease or high blood pressure. Additionally, processed meats like ham often contain nitrates and nitrites, which have been linked to health risks in excessive amounts, so consumption should be moderated.
What is the recommended portion size for ham and cheese?
A recommended portion size would be 2-3 slices of ham (around 60-90 grams) and 1-2 slices of cheese (20-40 grams). This provides a balanced serving of protein and fat while keeping calorie intake reasonable, especially if eaten as part of a sandwich or with vegetables.
How does ham and cheese compare to turkey and cheese nutritionally?
Ham and cheese tends to be higher in sodium and saturated fat compared to turkey and cheese. Turkey is generally leaner, providing less fat and fewer calories while still offering similar protein levels. If sodium and calorie intake are concerns, turkey and cheese may be a more health-conscious choice.
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.
