⏱ 5 min totalCucumber, Tomato, Ham, and Cheese Sandwich
Per 1 serving · 283 g · 7 ingredients
of a 2,000 cal day
- Protein24g21% of calories
- Carbs31g27% of calories
- Fat27g52% of calories
At a glance
One serving of Cucumber, Tomato, Ham, and Cheese Sandwich (283 g) has 462 calories, with 24 g of protein, 31 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (49% DV), dietary fiber (20% DV) and Vitamin A (24% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 51%, 45% and 22% of the daily value.
High in
20%+ of the daily value
- Protein49%
- Dietary fiber20%
- Vitamin A24%
- Vitamin K52%
- Thiamine52%
- Riboflavin (B2)28%
Good source of
10–19% of the daily value
- Vitamin C17%
- Vitamin E18%
- Pantothenic acid19%
- Choline14%
- Potassium13%
- Magnesium18%
Watch
20%+ of the daily value
- Sodium51%
- Saturated fat45%
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 slice Whole wheat bread
1 tbsp Mayonnaise
¼ cup slices Cucumber
4 slice, medium Tomatoes
1 slice (1 oz) Cheddar cheese
½ cup shredded Romaine lettuce- 2 slice Ham
Directions
- 1
Spread the mayonnaise on one of the pieces of bread.
- 2
Top with the tomato, cucumber, lettuce, cheese, ham, and remaining slice of bread. Enjoy!
Vitamins & minerals
Amounts for 1 serving (283 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 213 μg | 24% |
| Vitamin C | 15 mg | 17% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 62 μg | 52% |
| Thiamine | 1 mg | 52% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 5 mg | 29% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 81 μg | 20% |
| Vitamin B12 | 1 μg | 21% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 80 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 314 mg | 31% |
| Iron | 3 mg | 32% |
| Potassium | 613 mg | 13% |
| Magnesium | 78 mg | 18% |
| Phosphorus | 372 mg | 53% |
| Zinc | 3 mg | 27% |
| Copper | 0.3 mg | 28% |
| Manganese | 2 mg | 73% |
| Selenium | 34 μg | 63% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 84 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,625 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 12 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,058 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 1 g | — |
| Retinol | 74 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 462 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 88minWalking (3.5 mph)
- 55minCycling (moderate)
- 39minRunning (6 mph)
- 65minSwimming laps
Common questions
How many calories are in Cucumber, Tomato, Ham, and Cheese Sandwich?
One serving of Cucumber, Tomato, Ham, and Cheese Sandwich (1 serving) has 462 calories, which works out to 163 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Cucumber, Tomato, Ham, and Cheese Sandwich high in protein?
It provides a solid 24 g of protein per serving (49% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cucumber, Tomato, Ham, and Cheese Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cucumber, Tomato, Ham, and Cheese Sandwich?
1169 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cucumber, Tomato, Ham, and Cheese Sandwich?
5.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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