1 serving (150 grams) contains 315 calories, 21.9 grams of protein, 12.2 grams of fat, and 29.5 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
210 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.1 g | 10% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 34 mg | 11% | |
| Sodium | 829 mg | 36% | |
| Total Carbohydrates | 19.7 g | 7% | |
| Dietary Fiber | 0.9 g | 3% | |
| Sugars | 2.5 g | ||
| protein | 14.6 g | 29% | |
| Vitamin D | 40 mcg | 200% | |
| Calcium | 229 mg | 17% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 260 mg | 5% | |
* 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 sandwich
The ham and cheese sandwich is a classic dish with European origins, most notably popularized in countries like France and the United Kingdom. It typically consists of slices of ham and cheese placed between two pieces of bread, often with butter or mustard spread. Depending on the type and quantity of ingredients used, a standard ham and cheese sandwich provides a mix of protein, fats, and carbohydrates. A typical serving (around 150–200 g) offers approximately 350–450 calories, 15–20 g of protein, 15–20 g of fat, and 35–40 g of carbohydrates, making it a moderate-energy meal option. The nutritional profile can vary greatly based on the choice of bread type, ham (e.g., low-fat or standard), and cheese variety (e.g., Swiss or cheddar). It can also provide calcium, iron, and vitamin B12, contributing to essential daily nutrient needs.
Health Benefits
- Rich in protein (15–20 g per serving), which supports muscle repair and maintenance.
- Provides calcium from the cheese, important for bone health and proper nerve function.
- Contains vitamin B12 (from ham and cheese), essential for red blood cell formation and neurological health.
Dietary Considerations
Selection and Storage
Store assembled sandwiches in airtight containers in the refrigerator and consume within 2-3 days. For optimal freshness, keep bread, ham, and cheese separate until ready to prepare.
Common Questions About Ham and cheese sandwich Nutrition
How much protein, calories, and nutrients are in a ham and cheese sandwich?
A typical ham and cheese sandwich made with white bread, 2 oz sliced ham, 1 slice of cheese, and a small amount of butter contains approximately 350-400 calories, 18-20g of protein, and 4-5g of saturated fat. It's also a source of calcium from the cheese and small amounts of iron from the ham.
Can I eat a ham and cheese sandwich on a keto diet?
A traditional ham and cheese sandwich is not keto-friendly because the bread is high in carbohydrates. However, you can make a keto version by using low-carb bread or lettuce wraps instead of regular bread, which significantly reduces the carb content while keeping protein and fats high.
Are there any health benefits or concerns with eating a ham and cheese sandwich?
A ham and cheese sandwich provides protein and calcium, which support muscle repair and bone health. However, processed ham can be high in sodium and nitrates, and the cheese may add to saturated fat intake. It's best to consume moderate portions and opt for whole-grain bread for added fiber.
What is the recommended portion size for a ham and cheese sandwich?
A balanced portion for a ham and cheese sandwich typically includes 2 oz of ham, 1 slice of cheese, and 2 slices of bread. Pair it with a side of vegetables or a small salad for additional nutrients and fiber to round out the meal.
How does a ham and cheese sandwich compare to a turkey and cheese sandwich?
A turkey and cheese sandwich is usually lower in fat and calories than a ham and cheese sandwich, depending on the cut of meat. Turkey tends to have less sodium than ham but provides slightly less flavor. Both can be part of a balanced diet when made with whole-grain bread and moderate cheese portions.
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.
- USDA FoodData - Ham and cheese sandwich DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and Health and Human ServicesDiscusses recommendations for balanced meals including nutrient-dense proteins and dairy, found in ham and cheese sandwiches.
- Sodium consumption and health outcomesAmerican Journal of Clinical NutritionAnalyzes dietary sodium intake, relevant to processed ham and cheese, and its potential health effects.
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.
