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 |
560.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24 g | 30% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 80.0 mg | 26% | |
| Sodium | 1440 mg | 62% | |
| Total Carbohydrates | 48 g | 17% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 8.0 g | ||
| protein | 32.0 g | 64% | |
| Vitamin D | 64.0 mcg | 320% | |
| Calcium | 320.0 mg | 24% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 400.0 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 cheese sandwich
A ham cheese sandwich is a classic, quick meal commonly enjoyed in Western cuisines. Typically consisting of ham, cheese, and bread, it may include other ingredients such as butter, mustard, or lettuce depending on regional preferences. The sandwich offers a balance of macronutrients—protein from ham and cheese, carbohydrates from the bread—and moderate fat content, particularly from the cheese and ham. While traditionally made with white bread, whole-grain options add fiber and micronutrients, enhancing its nutritional value. Both ham and cheese are sources of calcium, vitamin B12, iron, and zinc, making this sandwich a compact and convenient meal, suitable for various occasions.
Health Benefits
- Provides protein, essential for muscle repair and growth, from both the ham and cheese.
- Contains calcium from cheese, which supports bone health and nerve function.
- Source of vitamin B12 from ham, crucial for energy production and red blood cell formation.
Dietary Considerations
Selection and Storage
To preserve freshness, store ingredients separately; refrigerate ham and cheese in airtight containers and ensure bread is kept in a cool, dry place away from moisture.
Common Questions About Ham cheese sandwich Nutrition
How much protein and calories are in a ham cheese sandwich?
A typical ham cheese sandwich with two slices of white bread, 2 oz of ham, and a slice of cheese contains approximately 20-25 grams of protein and 350-400 calories. These values can vary depending on the portion size, type of bread, and additional condiments like mayonnaise or butter.
Is a ham cheese sandwich suitable for a low-carb or keto diet?
A traditional ham cheese sandwich made with regular bread is not suitable for a keto diet, as it contains around 30-40 grams of carbohydrates, primarily from the bread. However, you can make this meal keto-friendly by using low-carb or lettuce wraps instead of bread.
What are the health benefits and concerns of eating a ham cheese sandwich?
A ham cheese sandwich provides a good source of protein and calcium, thanks to the ham and cheese. However, it can also be high in sodium (around 800-1,000 mg per serving) and saturated fats, which should be moderated in a healthy diet. Opting for whole-grain bread and low-sodium ham can make it a more balanced choice.
What is the recommended portion size for a ham cheese sandwich?
A well-portioned serving for a ham cheese sandwich typically includes 2 oz of ham, one slice of cheese, and two slices of bread. This keeps the calorie content balanced at 350-400 kcal. For a lighter version, consider an open-faced sandwich or reduce the portion size of ham and cheese.
How does a ham cheese sandwich compare to a turkey sandwich?
Ham cheese sandwiches are often higher in sodium and slightly higher in fat compared to turkey sandwiches. Turkey is generally leaner than ham, containing less saturated fat. For a healthier option, choosing turkey and pairing it with whole-grain bread and vegetables is a great alternative.
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.
