Ham and cheese roll

Lunch

Item Rating: 58/100

1 serving (150 grams) contains 350 calories, 20.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

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		47.3 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	4.7 g
protein		31.5 g	63%
Vitamin D		15.8 mcg	79%
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

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 213 cal (40.4%)

Protein: 126 cal (23.8%)

Carbs: 189 cal (35.8%)

About Ham and cheese roll

Ham and cheese rolls are a versatile dish commonly associated with European and American cuisine, often served as a snack, appetizer, or part of a breakfast spread. These rolls typically consist of thinly sliced ham and cheese (such as Swiss or cheddar) wrapped in bread or pastry, offering a balance of protein, fat, and carbohydrates. Depending on ingredients, one roll averages around 150-250 calories, 10-15g of protein, and 9-14g of fat. The rolls may also provide calcium from the cheese and sodium from the ham. While nutrient-dense, they should be consumed in moderation to manage sodium and fat intake.

Health Benefits

• Protein boost: Both ham and cheese are rich in protein, which supports muscle repair and growth, providing approximately 10-15g of protein per serving.
• Calcium source: Cheese delivers a significant amount of calcium, essential for bone health, with approximately 150-200mg per roll depending on cheese type.
• B vitamins contribution: Ham contains B vitamins like niacin and B12, which help in energy production and maintaining healthy nerve function.

Dietary Considerations

Allergens: Contains milk, gluten (if made with regular bread/pastry), pork (from ham)

Suitable for: Low-carb diet (if using low-carb bread), ketogenic diet (if made with almond/coconut flour pastry)

Not suitable for: Vegetarian diet, gluten-free diet (unless certified gluten-free bread/pastry is used), dairy-free diet

Selection and Storage

Store prepared ham and cheese rolls in an airtight container in the refrigerator for up to 3 days. Reheat in a toaster oven or microwave before serving, ensuring they are warmed through without becoming soggy.

Common Questions About Ham and cheese roll Nutrition

Is a Ham and Cheese Roll high in protein?

Yes, a Ham and Cheese Roll is relatively high in protein. Depending on the size and ingredients, it typically contains around 12-15 grams of protein per serving, primarily from the ham and cheese. This makes it a good snack or meal option for those looking to increase their protein intake.

Can I eat a Ham and Cheese Roll on a keto diet?

It depends on the type of ingredients used. Traditional Ham and Cheese Rolls made with bread are not ideal for a keto diet due to their high carb content, with an average roll containing 20-30 grams of carbohydrates. However, keto-friendly versions that use low-carb wraps or omit the bread entirely are suitable.

Is a Ham and Cheese Roll healthy?

Ham and Cheese Rolls can be a moderate option depending on the ingredients used. They provide protein and calcium from the ham and cheese, but may also be high in sodium and saturated fats. Consider using lean ham and lower-fat cheese for a healthier version, and be mindful of sodium if consumed regularly.

What is the recommended portion size for a Ham and Cheese Roll?

A standard portion size for a Ham and Cheese Roll is typically one roll, weighing approximately 100-150 grams. This usually provides around 250-300 calories. Pairing it with a side of vegetables can make for a more balanced meal.

How does a Ham and Cheese Roll compare to a turkey sandwich?

A Ham and Cheese Roll generally has a higher sodium content compared to a turkey sandwich, as ham is usually saltier than turkey. Turkey is also typically leaner than ham, offering slightly less saturated fat. Both options can be balanced choices when paired with whole-grain bread and fresh vegetables.

Data Sources & Scientific References