⏱ 10 min totalGrilled Ham and Monterey Cheese Sandwich
Per 1 serving · 123 g · 4 ingredients
of a 2,000 cal day
- Protein19g20% of calories
- Carbs25g27% of calories
- Fat22g53% of calories
At a glance
One serving of Grilled Ham and Monterey Cheese Sandwich (123 g) has 369 calories, with 19 g of protein, 25 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (37% DV), thiamine (33% DV) and riboflavin (b2) (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 32%, 61% and 21% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Thiamine33%
- Riboflavin (B2)20%
- Niacin21%
- Calcium31%
- Iron23%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin A14%
- Vitamin E12%
- Vitamin B618%
- Vitamin B1215%
- Pantothenic acid11%
Watch
20%+ of the daily value
- Sodium32%
- Saturated fat61%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Assemble the sandwich by layering one slice of bread, the ham, the cheese, and topping with the second slice of bread.
- 2
Spread 1/4 tablespoon of butter on each side of the sandwich.
- 3
Melt the remaining 1/4 tablespoon of butter in a pan over medium heat.
- 4
Grill the sandwich in the pan until golden brown on each side. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (123 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 129 μg | 14% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.4 mg | 33% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 31 μg | 8% |
| Vitamin B12 | 0.4 μg | 15% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 45 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 311 mg | 31% |
| Iron | 2 mg | 23% |
| Potassium | 248 mg | 5% |
| Magnesium | 56 mg | 13% |
| Phosphorus | 290 mg | 41% |
| Zinc | 2 mg | 20% |
| Copper | 0.2 mg | 18% |
| Manganese | 1 mg | 60% |
| Selenium | 24 μg | 44% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 40 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 126 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 369 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 70minWalking (3.5 mph)
- 44minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Grilled Ham and Monterey Cheese Sandwich?
One serving of Grilled Ham and Monterey Cheese Sandwich (1 serving) has 369 calories, which works out to 300 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Grilled Ham and Monterey 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 20% 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 Monterey Cheese Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 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 Grilled Ham and Monterey Cheese Sandwich?
746 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Grilled Ham and Monterey Cheese Sandwich?
2.6 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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