⏱ 10 min totalGrilled Ham and Cheese Sandwich
Per 1 serving · 127 g · 4 ingredients
of a 2,000 cal day
- Protein19g18% of calories
- Carbs25g25% of calories
- Fat26g57% of calories
At a glance
One serving of Grilled Ham and Cheese Sandwich (127 g) has 404 calories, with 19 g of protein, 25 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (37% DV), thiamine (34% DV) and riboflavin (b2) (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 33%, 70% and 25% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Thiamine34%
- Riboflavin (B2)20%
- Niacin21%
- Calcium29%
- Iron22%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin A19%
- Vitamin E14%
- Vitamin B618%
- Vitamin B1216%
- Pantothenic acid13%
Watch
20%+ of the daily value
- Sodium33%
- Saturated fat70%
- Cholesterol25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Preheat skillet over medium heat.
- 2
Generously butter one side of a slice of bread. Place bread butter-side-down onto skillet bottom and add 1 slice of cheese and ham.
- 3
Butter a second slice of bread on one side and place butter-side-up on top of sandwich. Grill until lightly browned and flip over; continue grilling until cheese is melted.
- 4
Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (127 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 172 μg | 19% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.4 mg | 34% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 33 μg | 8% |
| Vitamin B12 | 0.4 μg | 16% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 46 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 292 mg | 29% |
| Iron | 2 mg | 22% |
| Potassium | 248 mg | 5% |
| Magnesium | 56 mg | 13% |
| Phosphorus | 299 mg | 43% |
| Zinc | 2 mg | 21% |
| Copper | 0.2 mg | 18% |
| Manganese | 1 mg | 60% |
| Selenium | 28 μg | 52% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 48 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 168 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 404 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 77minWalking (3.5 mph)
- 48minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Grilled Ham and Cheese Sandwich?
One serving of Grilled Ham and Cheese Sandwich (1 serving) has 404 calories, which works out to 319 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Grilled Ham and Cheese Sandwich high in protein?
It provides a solid 19 g of protein per serving (37% of the 50 g daily value), but protein supplies only 18% 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 Grilled Ham and Cheese Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Grilled Ham and Cheese Sandwich?
759 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Grilled Ham and Cheese Sandwich?
2.5 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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