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 | 64.0 mg | 21% | |
| Sodium | 1280.0 mg | 55% | |
| Total Carbohydrates | 48 g | 17% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.8 g | ||
| protein | 32.0 g | 64% | |
| Vitamin D | 80.0 mcg | 400% | |
| Calcium | 320.0 mg | 24% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 320.0 mg | 6% | |
* 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 Toast with ham and cheese
Toast with ham and cheese is a popular dish made by layering cooked or cured ham and sliced cheese on bread, then toasting it until the bread is crisp and the cheese melts. Originating from Western cuisine, particularly France with variations like the Croque Monsieur, this dish is now enjoyed globally. Its nutritional composition varies, but a standard serving provides protein from the ham and cheese, carbohydrates from the bread, and fats primarily from the cheese. A typical serving delivers around 350-450 calories, 20-25 grams of protein, and 15-20 grams of fat, depending on portion size and ingredient choices. It can also be a source of calcium and iron, provided by cheese and ham, respectively, and is often enhanced with additional nutrients like dietary fiber if whole-grain bread is used.
Health Benefits
- Rich in protein, providing approximately 20-25 grams per serving, which is essential for muscle repair and maintenance.
- Good source of calcium from the cheese, supporting bone health and nerve function.
- Contains iron from the ham, which is important for oxygen transport and red blood cell production.
Dietary Considerations
Selection and Storage
To preserve freshness, store bread in a cool, dry place, and keep ham and cheese refrigerated at 1-4°C. Consume toasted sandwiches immediately for the best texture and flavor.
Common Questions About Toast with ham and cheese Nutrition
Is toast with ham and cheese high in protein?
Yes, toast with ham and cheese is moderately high in protein. On average, a serving with one slice of ham (2 oz), one slice of cheese (1 oz), and a slice of whole wheat bread provides approximately 15-20 grams of protein, depending on specific ingredients used.
Can I eat toast with ham and cheese on a keto diet?
Toast with ham and cheese is not typically keto-friendly due to the carbohydrates in bread. A standard slice of bread contains around 12-15 grams of carbs, which can quickly exceed keto carb limits. However, substituting the bread for low-carb or keto bread can make this meal compatible with the diet.
What are the health benefits or concerns of eating toast with ham and cheese?
This meal provides a good balance of protein and calcium from the ham and cheese, as well as fiber and vitamins from whole grain bread. However, it can be high in sodium (around 800-1000 mg per serving) and saturated fat depending on the type of cheese and ham used. Individuals monitoring sodium intake should consider low-sodium options.
What is the recommended portion size for toast with ham and cheese?
A single serving – typically one slice of bread, 2 oz of ham, and 1 oz of cheese – is generally appropriate for a light meal or snack. For a more filling meal, you can add a second slice of bread, but keep in mind the increase in calories and sodium.
How does toast with ham and cheese compare to a plain grilled cheese sandwich?
Toast with ham and cheese provides more protein and slightly less saturated fat than a plain grilled cheese since the ham contributes leaner protein. However, grilled cheese may be slightly higher in total fat and can provide more calories if made with large amounts of butter or multiple cheese slices.
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.
