1 serving (200 grams) contains 450 calories, 25.0 grams of protein, 18.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
529.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.2 g | 27% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 58.8 mg | 19% | |
| Sodium | 1411.8 mg | 61% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 4.7 g | ||
| protein | 29.4 g | 58% | |
| Vitamin D | 23.5 mcg | 117% | |
| Calcium | 352.9 mg | 27% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 294.1 mg | 6% | |
* 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 panini
The ham and cheese panini is a popular sandwich originating from Italian cuisine but widely enjoyed globally. Traditionally, it consists of ham, sliced cheese, and bread, often ciabatta or focaccia, grilled to perfection. Nutritionally, a ham and cheese panini provides a notable source of protein from the ham and cheese, carbohydrates from the bread, and fats primarily from the cheese. Depending on the recipe, it can also contain varying amounts of sodium and saturated fat. Typically, it delivers about 350-500 calories per serving, making it a moderately caloric meal. Variations may include additional ingredients like vegetables or condiments to enhance flavor and fiber content. While convenient and flavorful, moderation is key due to its potential high sodium and fat content.
Health Benefits
- Rich in protein from ham and cheese, which aids in muscle repair and maintenance.
- Provides calcium from cheese, essential for strong bones and teeth.
- Contains B-vitamins, particularly B12 from the ham, supporting energy metabolism and nerve function.
Dietary Considerations
Selection and Storage
Store panini components separately—keep ham and cheese in the refrigerator and bread in a cool, dry place until ready to assemble. If prepared, refrigerate promptly and consume within 1-2 days.
Common Questions About Ham and cheese panini Nutrition
How much protein and calories are in a ham and cheese panini?
A typical ham and cheese panini contains approximately 20-25 grams of protein and around 400-600 calories, depending on the bread type, cheese, and portion size. It is also a source of fat due to the cheese and may contain moderate carbohydrates from the bread.
Is a ham and cheese panini compatible with a keto diet?
A traditional ham and cheese panini is not keto-friendly due to the high carbohydrate content in the bread, which typically contributes 30-50 grams of carbs per serving. To make it keto-compatible, you can use low-carb bread or wrap the ham and cheese in lettuce instead.
What are the health benefits or concerns of eating a ham and cheese panini?
Ham and cheese paninis provide protein and calcium from the cheese, which supports muscle and bone health. However, they can be high in sodium (800-1000 mg per serving) and saturated fat, which may be a concern for individuals with heart disease or hypertension. Moderation and balance with other nutritious foods are recommended.
What is the recommended serving size for a ham and cheese panini?
A typical serving size is one full panini or about 6-8 oz, depending on the recipe and appetite. Pairing it with a side salad or mixed vegetables can help balance the meal and add fiber and vitamins to your plate.
How does a ham and cheese panini compare to a turkey and cheese panini in terms of nutrition?
A ham and cheese panini is generally higher in sodium compared to a turkey and cheese panini. Turkey typically offers leaner protein with less fat, while ham may contain higher levels of saturated fat. Both are good protein sources, but turkey might be a better option for lower fat and salt intake.
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.
