1 serving (150 grams) contains 350 calories, 20.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
555.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 79.4 mg | 26% | |
| Sodium | 1428.6 mg | 62% | |
| Total Carbohydrates | 47.6 g | 17% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 7.9 g | ||
| protein | 31.7 g | 63% | |
| Vitamin D | 31.7 mcg | 158% | |
| Calcium | 317.5 mg | 24% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 396.8 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 Ham and cheese sandwhich
The ham and cheese sandwich is a classic dish believed to have originated in Europe, particularly popular in French and American cuisine. It typically consists of sliced ham, cheese (such as Swiss or cheddar), and bread, with optional condiments like mustard or butter. Nutritionally, its profile can vary based on the ingredients but generally, a standard sandwich contains proteins from the ham and cheese, carbohydrates from the bread, along with varying amounts of fats and sodium. A typical ham and cheese sandwich provides around 350-400 calories, 20-25 grams of protein, and approximately 1200 mg of sodium, making it a convenient energy source but high in salt. Whole grain bread adds fiber, while the ham and cheese contribute to calcium and iron intake. However, its preparation method, ingredients, and portion sizes significantly influence its nutritional impact.
Health Benefits
- Rich in protein: Ham and cheese provide essential protein needed for muscle repair and overall cellular health.
- Source of calcium: Cheese is a notable source of calcium, vital for strong bones and teeth.
- Iron content: Ham contributes iron, an essential mineral for oxygen transport in the blood.
Dietary Considerations
Selection and Storage
Store the sandwich in an airtight container and refrigerate if not consumed immediately. Consume within 24 hours to maintain freshness and prevent spoilage.
Common Questions About Ham and cheese sandwhich Nutrition
What is the nutritional content of a ham and cheese sandwich?
A typical ham and cheese sandwich made with white bread, 2 slices of ham, and 1 slice of cheese contains approximately 300-400 calories, 15-20 grams of protein, and around 10-15 grams of fat. It may provide small amounts of calcium (from cheese) and potassium, but it is relatively low in fiber unless you use whole-grain bread.
Can I eat a ham and cheese sandwich on a keto diet?
A traditional ham and cheese sandwich is not keto-friendly due to the high carbohydrate content found in bread, which often has 20-25 grams of carbs per serving. However, you can make it keto-compatible by using low-carb bread or wrapping the ham and cheese in lettuce instead.
Are there any health concerns with eating ham and cheese sandwiches regularly?
Eating ham and cheese sandwiches regularly can be a concern due to the high sodium content in processed ham and cheese, which may contribute to high blood pressure if consumed excessively. Additionally, processed meats may be linked to increased risk for some chronic diseases over time. Opting for low-sodium or minimally processed ham and cheese can help reduce these risks.
What is the recommended portion size for a ham and cheese sandwich?
A typical portion size for a ham and cheese sandwich is one sandwich, which usually consists of 2 slices of bread, 2 ounces of ham, and 1 slice of cheese. Pairing this portion with a side salad or vegetable can balance the meal and increase fiber content.
How does a ham and cheese sandwich compare to a turkey sandwich nutritionally?
Ham and cheese sandwiches tend to be higher in sodium and slightly higher in fat due to the cheese and processed ham. Turkey sandwiches, especially when made with lean turkey breast, are typically lower in sodium and fat and slightly higher in protein per serving, making them a healthier choice overall.
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.
