Sandwich with ham and cheese

Lunch

Item Rating: 60/100

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	9.5 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		63.1 mg	21%
Sodium		1261.8 mg	54%
Total Carbohydrates		55.2 g	20%
	Dietary Fiber	3.2 g	11%
	Sugars	7.9 g
protein		31.5 g	63%
Vitamin D		15.8 mcg	79%
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 Sandwich with ham and cheese

A ham and cheese sandwich is a popular dish originating from Western cuisines, often eaten as a quick meal or snack. It typically consists of sliced ham and cheese layered between two slices of bread, which may be toasted. Depending on the preparation, condiments such as mustard or mayonnaise might be added. Nutritionally, it provides a mix of macronutrients, including protein from the ham and cheese and carbohydrates from the bread. The cheese supplies calcium and B vitamins, while ham contains iron and other essential minerals. The caloric content varies based on portion size and specific ingredients used, with an average serving offering around 300–500 calories.

Health Benefits

• Good source of protein, with approximately 20–25 grams per sandwich, supporting muscle maintenance and repair.
• Provides calcium, primarily from cheese, contributing to bone strength and density (20–30% of daily calcium needs per serving).
• Contains B vitamins, such as B12 from ham and cheese, essential for energy production and red blood cell formation.

Dietary Considerations

Allergens: Contains gluten (from bread), dairy (from cheese), potential sulfites (from processed ham)

Suitable for: Non-vegetarian, low-carb (if prepared with low-carb bread)

Not suitable for: Vegetarian, vegan, gluten-free (unless gluten-free bread is used), lactose-intolerant (without lactose-free cheese)

Selection and Storage

Store sandwiches in an airtight container or wrapped in plastic wrap in the refrigerator for up to 1 day. For longer storage, keep components separate and assemble fresh.

Common Questions About Sandwich with ham and cheese Nutrition

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

A typical ham and cheese sandwich contains approximately 15-20 grams of protein, 300-400 calories, and varying amounts of fat depending on the type of ham and cheese used. It also provides small amounts of calcium, iron, and vitamin B12 due to the cheese and ham.

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

A traditional sandwich with ham and cheese is not keto-friendly due to the bread, which is high in carbohydrates. However, you can make it keto-compatible by using low-carb bread or wrapping the ham and cheese in lettuce leaves.

What are the health benefits or concerns of eating a sandwich with ham and cheese?

Ham and cheese provide protein and essential nutrients like calcium and vitamin B12, supporting muscle health and energy production. However, processed ham may be high in sodium and saturated fat, which could pose concerns if consumed in excess.

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

One standard sandwich with 2 slices of bread, 2 ounces of ham, and 1 ounce of cheese is considered a typical portion. Pair with a serving of vegetables or a light side for a balanced meal.

How does a sandwich with ham and cheese compare to a turkey and cheese sandwich?

Ham tends to be higher in fat and sodium compared to turkey, which has a leaner profile and lower calorie count. Turkey and cheese sandwiches may be a better option for those looking to reduce fat intake while maintaining protein levels.

Data Sources & Scientific References