Ham toastie

Lunch

Item Rating: 58/100

1 serving (150 grams) contains 350 calories, 20.0 grams of protein, 15.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		552.1
% Daily Value*
Total Fat		23.7 g	30%
	Saturated Fat	11.0 g	55%
	Polyunsaturated Fat	0 g
Cholesterol		63.1 mg	21%
Sodium		1419.6 mg	61%
Total Carbohydrates		55.2 g	20%
	Dietary Fiber	3.2 g	11%
	Sugars	4.7 g
protein		31.5 g	63%
Vitamin D		0 mcg	0%
Calcium		315.5 mg	24%
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: 213 cal (38.1%)

Protein: 126 cal (22.5%)

Carbs: 220 cal (39.4%)

About Ham toastie

A ham toastie is a popular sandwich typically made by toasting bread filled with sliced ham and cheese, often accompanied by butter or mustard. Originating in European cuisine, it is a widely enjoyed comfort food in many Western countries. Ham toasties are a source of protein, primarily from the ham, and can be moderately high in calories depending on the type of bread, cheese, and additional ingredients used. Nutritionally, a ham toastie provides macronutrients like carbohydrates from the bread, protein from the ham, and fats from the cheese and butter. When made with whole grain bread, it may also offer fiber, B vitamins, and minerals such as iron and zinc.

Health Benefits

• High in protein: Ham is a rich source of high-quality protein, essential for muscle repair and maintenance.
• Good source of B vitamins: Ham contains B12, important for red blood cell production and nervous system health.
• Provides calcium: If made with cheese, it contributes calcium for bone health.

Dietary Considerations

Allergens: Contains gluten (from bread), dairy (from cheese and butter)

Suitable for: Non-vegetarian diets, high-protein diets

Not suitable for: Vegetarian diets, vegan diets, gluten-free diets (unless gluten-free bread is used), dairy-free diets

Selection and Storage

Ham and cheese should be kept refrigerated and used before their expiration dates. Toast the sandwich immediately before serving for best texture.

Common Questions About Ham toastie Nutrition

How much protein and calories are in a ham toastie?

A standard ham toastie contains around 15-20 grams of protein and approximately 300-400 calories, depending on bread type, ham quantity, and additional ingredients like cheese or butter. Wholegrain bread and lean ham can provide better nutritional quality.

Is a ham toastie suitable for a keto diet?

A traditional ham toastie made with regular bread is not keto-friendly due to the high carbohydrate content in bread. However, it can be made keto-compatible by using low-carb or almond flour bread substitutes.

What are the health benefits and concerns of eating a ham toastie?

Ham toasties can be a good source of protein and provide energy, especially if made with wholegrain bread. However, processed ham may be high in sodium and preservatives, which could be a concern for heart health or blood pressure if consumed too frequently.

What is the recommended portion size for a ham toastie?

Generally, one ham toastie made with two slices of bread is considered a reasonable portion for a meal. If paired with a side salad or vegetables, it provides a balanced meal without excessive calories.

How does a ham toastie compare to a turkey toastie?

Ham typically has a stronger flavor and higher sodium content compared to turkey, which is leaner and lower in calories. A turkey toastie may be the healthier option for those monitoring sodium intake or trying to reduce calorie consumption.

Data Sources & Scientific References