Toasted ham and cheese sandwich

Lunch

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 (240g)

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	6.4 g
protein		32.0 g	64%
Vitamin D		80.0 mcg	400%
Calcium		480 mg	36%
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

🍯 Low sugar

Source of Calories

Fat: 216 cal (40.3%)

Protein: 128 cal (23.9%)

Carbs: 192 cal (35.8%)

About Toasted ham and cheese sandwich

A toasted ham and cheese sandwich is a popular comfort food with roots in European cuisine, particularly in France where it is called 'croque-monsieur.' This warm sandwich typically consists of toasted bread, slices of ham, and melted cheese such as cheddar, Swiss, or Gruyère. Nutritionally, it is a source of protein from the ham and cheese, carbohydrates from the bread, and fats, primarily from the cheese and any butter used in preparation. The calorie content and nutrient profile can vary based on portion sizes and ingredient choices but typically provides about 300-500 calories, 15-25 grams of protein, and 10-20 grams of fat per sandwich. It’s quick to prepare and widely enjoyed around the world.

Health Benefits

• Provides high-quality protein (about 15-25 grams per serving) which supports muscle repair and maintenance.
• Contains calcium from cheese, supplying around 15-20% of the daily recommended intake, essential for bone health.
• A source of B vitamins, particularly niacin and vitamin B12 from ham, which are important for energy metabolism and red blood cell production.

Dietary Considerations

Allergens: Contains gluten (bread), dairy (cheese), pork (ham)

Suitable for: High-protein diets, low-carb diet (when made with low-carb bread)

Not suitable for: Vegan diet, gluten-free diet (unless gluten-free bread is used), lacto-vegetarian diet

Selection and Storage

If preparing ahead, store the sandwich components (ham and cheese) separately in an airtight container in the refrigerator and assemble right before toasting. Consume the sandwich while warm.

Common Questions About Toasted ham and cheese sandwich Nutrition

How many calories and how much protein does a toasted ham and cheese sandwich have?

A typical toasted ham and cheese sandwich made with two slices of white bread, 2 ounces of ham, and 1 slice of cheddar cheese contains around 380-400 calories and provides approximately 20-22 grams of protein. The exact values may vary depending on the type of bread, cheese, and ham used.

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

A traditional toasted ham and cheese sandwich is not keto-friendly because the bread contains too many carbohydrates (around 24 grams per slice of white bread). However, you can make it keto-compatible by using low-carb or almond flour bread alternatives.

Is a toasted ham and cheese sandwich healthy?

While a toasted ham and cheese sandwich provides a good amount of protein and calcium from the cheese, it can be high in sodium due to processed ham and cheese. Opting for whole grain bread, low-sodium ham, and reduced-fat cheese can make it a healthier choice.

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

A standard serving size would be one sandwich made with two regular slices of bread, roughly 2 ounces of deli ham, and one slice of cheese. This serving size is suitable for most people, but those with higher energy needs can customize by adding an extra slice of ham or cheese.

How does a toasted ham and cheese sandwich compare to a grilled cheese sandwich?

A toasted ham and cheese sandwich typically has more protein (around 20-22 grams) compared to a grilled cheese sandwich, which has about 10-12 grams due to the addition of ham. However, it may also have higher sodium levels. The grilled cheese is richer in fats and calories if made with multiple slices of cheese and butter.

Data Sources & Scientific References