Ham egg and cheese sandwich

Breakfast

Item Rating: 59/100

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 (238.1g)

Calories		555.6
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	9.5 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		317.5 mg	105%
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		63.5 mcg	317%
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

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 214 cal (40.3%)

Protein: 126 cal (23.9%)

Carbs: 190 cal (35.8%)

About Ham egg and cheese sandwich

The ham, egg, and cheese sandwich is a classic breakfast item with roots in Western cuisine, particularly popular in the United States and Europe. It usually consists of sliced ham, a fried or scrambled egg, and melted cheese, served between slices of bread or a bun. This sandwich is a balanced source of macronutrients, providing protein from the egg and ham, fats from the cheese, and carbohydrates from the bread. A typical ham, egg, and cheese sandwich contains approximately 350-450 calories, depending on preparation, with 20-25 grams of protein, 12-18 grams of fat, and 30-35 grams of carbohydrates, along with essential vitamins and minerals such as B vitamins, calcium, and iron. Its ingredients offer a satiating and energy-boosting meal option, particularly suitable for breakfast or post-exercise recovery when consumed in moderation.

Health Benefits

• Excellent source of protein: The sandwich contains approximately 20-25 grams of high-quality protein from the egg and ham, which supports muscle repair and satiety.
• Rich in calcium: Cheese provides a notable amount of calcium, essential for strong bones and teeth.
• Contains B vitamins: Eggs and ham are rich in B vitamins, such as B12 and B6, which aid in energy production and nervous system health.

Dietary Considerations

Allergens: Contains eggs, milk (from cheese), wheat (from bread)

Suitable for: High-protein diets, omnivorous diets

Not suitable for: Vegan diets, vegetarian diets, gluten-free diets (unless gluten-free bread is used), lactose-intolerant diets (unless lactose-free cheese is used)

Selection and Storage

Store cooked sandwich components separately in airtight containers in the refrigerator for up to 3 days. Reheat thoroughly before consuming, or prepare fresh for optimal texture and taste.

Common Questions About Ham egg and cheese sandwich Nutrition

What is the nutritional content of a ham, egg, and cheese sandwich?

A typical ham, egg, and cheese sandwich made with white bread contains around 300-400 calories, 15-20 grams of protein, and 15-20 grams of fat. It also provides vitamins like B12 from ham and eggs, along with calcium from cheese. However, the fiber content is typically low due to the lack of whole grains.

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

This sandwich can be compatible with a keto diet if prepared using low-carb bread or served without bread entirely (as a wrap or on lettuce). The eggs, cheese, and ham are naturally low in carbs and high in fat and protein, aligning with keto dietary principles.

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

While this sandwich provides protein and essential nutrients, it is high in sodium due to the ham and cheese, which may be a concern for individuals managing blood pressure. Additionally, choosing processed ham can contribute to high saturated fat intake. Opt for reduced-sodium ham and whole-grain bread for a healthier version.

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

A single sandwich with standard portions of ham (1-2 slices), cheese (1 slice), and one egg typically satisfies one serving. For balance, pair it with a side of vegetables or fruit. Avoid oversized portions or excessive meat and cheese to manage calorie intake.

How does a ham, egg, and cheese sandwich compare to a bacon and egg sandwich?

A ham, egg, and cheese sandwich generally has less saturated fat and lower sodium compared to a bacon and egg sandwich. Ham tends to be leaner than bacon, making it a slightly healthier option, though both sandwiches can be high in protein. Using whole-grain bread can improve the nutritional profile of either choice.

Data Sources & Scientific References