1 serving (150 grams) contains 350 calories, 20.0 grams of protein, 15.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
560.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24 g | 30% | |
| Saturated Fat | 12.8 g | 64% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 64.0 mg | 21% | |
| Sodium | 1280.0 mg | 55% | |
| Total Carbohydrates | 56.0 g | 20% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 6.4 g | ||
| protein | 32.0 g | 64% | |
| Vitamin D | 32.0 mcg | 160% | |
| Calcium | 320.0 mg | 24% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 240 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 Sandwich with cheese and ham
A sandwich with cheese and ham is a popular, versatile meal originating from Western cuisine. It typically consists of sliced bread layered with ham and cheese, which may be served cold or toasted, often enhanced with condiments or vegetables. Nutritionally, it provides a balance of macronutrients: protein from ham and cheese, carbohydrates from bread, and fats from cheese, depending on the types of ingredients used. A standard serving offers about 15-20g protein, 25-30g carbohydrates, and varying amounts of fat depending on cheese and ham choices. It also supplies calcium from cheese, alongside B vitamins like B12 from ham, which support energy production and neurological health.
Health Benefits
- Provides high-quality protein (~15-20g per serving), essential for muscle repair and growth.
- Rich in calcium (approximately 150-200mg per serving from cheese), which supports bone health and nerve function.
- Contains Vitamin B12 from ham (~0.5-2μg per serving), aiding red blood cell formation and cognitive function.
Dietary Considerations
Selection and Storage
If prepared, refrigerate in an airtight container for up to 24 hours to maintain freshness. Avoid freezing to preserve bread texture.
Common Questions About Sandwich with cheese and ham Nutrition
How many calories and how much protein are in a sandwich with cheese and ham?
A standard sandwich with two slices of bread, a slice of cheese, and two ounces of ham contains approximately 300-400 calories and provides around 15-20 grams of protein. The exact values depend on the type of bread, cheese, and ham used.
Is a sandwich with cheese and ham suitable for a low-carb or keto diet?
A traditional sandwich with bread is not suitable for a keto diet due to the high carbohydrate content of bread, which can range from 25-40 grams per sandwich. However, using low-carb or keto bread substitutes can make it compatible with these diets.
What are the health benefits or concerns of eating a ham and cheese sandwich?
Ham provides a good source of protein and several B vitamins, while cheese adds calcium and healthy fats. However, concerns include the high sodium content in processed ham and cheese and possible saturated fat levels, which should be consumed in moderation for heart health.
What is the recommended portion size for a sandwich with cheese and ham?
A portion size is typically one sandwich made with two slices of bread, one slice of cheese, and two ounces of ham. To create a more balanced meal, consider adding vegetables like lettuce, tomatoes, or cucumbers.
How does a sandwich with cheese and ham compare to a turkey and cheese sandwich?
Ham generally has a higher sodium content compared to turkey, while both provide similar protein levels (about 15-20 grams per sandwich). Turkey is often considered a leaner meat with less saturated fat, making it a slightly healthier option for some diets.
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.
