Ham and egg sandwich

Breakfast

Item Rating: 64/100

1 serving (150 grams) contains 300 calories, 18.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		473.2
% Daily Value*
Total Fat		18.9 g	24%
	Saturated Fat	6.3 g	31%
	Polyunsaturated Fat	0 g
Cholesterol		236.6 mg	78%
Sodium		1261.8 mg	54%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	6.3 g
protein		28.4 g	56%
Vitamin D		63.1 mcg	315%
Calcium		236.6 mg	18%
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: 170 cal (36.0%)

Protein: 113 cal (24.0%)

Carbs: 189 cal (40.0%)

About Ham and egg sandwich

A ham and egg sandwich is a classic, protein-rich meal composed of cooked ham, eggs, and slices of bread. Originating from Western cuisine, such sandwiches are often enjoyed for breakfast or as a convenient, quick meal. Nutritionally, it provides a balanced combination of macronutrients: protein from the ham and eggs, carbohydrates from the bread, and varying fat content depending on preparation and ingredients used. An average ham and egg sandwich made with whole-grain bread, one egg, and lean ham provides roughly 300–400 calories, 15–20 grams of protein, and is a good source of B vitamins, iron, and selenium. Customization options like adding vegetables can further enhance its micronutrient profile.

Health Benefits

• Rich in protein, primarily from the eggs and ham, which supports muscle repair and overall bodily functions.
• Egg yolks provide choline, an essential nutrient for maintaining brain health and proper nerve function.
• Supplies selenium (from eggs and ham), an antioxidant that helps protect cells from damage and supports thyroid health.

Dietary Considerations

Allergens: Contains eggs, wheat (if made with wheat-based bread)

Suitable for: High-protein diets, low-carb diets (if made with low-carb bread)

Not suitable for: Vegetarian diets, vegan diets, pork-free diets, gluten-free diets (if using regular bread)

Selection and Storage

Store refrigerated leftovers in an airtight container and consume within 1–2 days. Reheat thoroughly before eating to ensure safety.

Common Questions About Ham and egg sandwich Nutrition

Is a ham and egg sandwich high in protein?

Yes, a ham and egg sandwich is high in protein due to the eggs and ham. On average, such a sandwich contains around 20-25 grams of protein per serving, which contributes to muscle repair and growth.

Can I eat a ham and egg sandwich on a keto diet?

A ham and egg sandwich is not ideal for a keto diet in its traditional form due to the bread, which is high in carbohydrates. However, substituting regular bread with low-carb or keto-friendly bread can make it compatible with keto requirements.

Are there health concerns with eating a ham and egg sandwich?

While a ham and egg sandwich is nutritious, it may be high in sodium and saturated fat due to the ham and cheese often included. Consuming it in moderation and opting for reduced-sodium ham can help mitigate these concerns.

What is a recommended portion size for a ham and egg sandwich?

A standard serving size is one sandwich, typically providing around 300-400 calories depending on ingredients like bread type and additional fillings. Pairing it with a side of vegetables can balance the meal nutritionally.

How does a ham and egg sandwich compare to a turkey and egg sandwich?

Both sandwiches are protein-rich, but turkey contains less fat and sodium compared to ham, making it a healthier option for those mindful of heart health. Flavor preferences and dietary goals can influence the choice between the two.

Data Sources & Scientific References