⏱ 13 min totalHam and Cheese Melt
Per 1 serving · 386 g · 5 ingredients
of a 2,000 cal day
- Protein63g25% of calories
- Carbs33g13% of calories
- Fat68g61% of calories
At a glance
One serving of Ham and Cheese Melt (386 g) has 1005 calories, with 63 g of protein, 33 g of carbohydrates and 68 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (126% DV), dietary fiber (22% DV) and Vitamin A (49% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 133%, 146% and 73% of the daily value.
High in
20%+ of the daily value
- Protein126%
- Dietary fiber22%
- Vitamin A49%
- Vitamin E25%
- Vitamin K152%
- Thiamine116%
Good source of
10–19% of the daily value
- Vitamin C17%
- Vitamin D13%
- Potassium19%
Watch
20%+ of the daily value
- Sodium133%
- Saturated fat146%
- Cholesterol73%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Preheat a nonstick skillet over medium heat. Spread mayonnaise on the outside of each bread slice.
- 2
Add the ham to the skillet and cook 1–2 minutes per side until warmed and the edges begin to crisp; transfer to a plate.
- 3
Reduce heat to medium-low. Place one bread slice in the skillet, mayo side down. Layer half the cheese, all the ham, the spinach, then the remaining cheese on top; cap with the second bread slice, mayo side up.
- 4
Cook until the bottom is golden, 2–3 minutes. Flip, press lightly, cover, and cook 2–3 minutes more until the second side is golden and the cheese is melted. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (386 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 438 μg | 49% |
| Vitamin C | 15 mg | 17% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 182 μg | 152% |
| Thiamine | 1 mg | 116% |
| Riboflavin (B2) | 1 mg | 71% |
| Niacin | 8 mg | 48% |
| Vitamin B6 | 1 mg | 59% |
| Folate (B9) | 124 μg | 31% |
| Vitamin B12 | 2 μg | 72% |
| Pantothenic acid | 2 mg | 34% |
| Choline | 185 mg | 34% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 918 mg | 92% |
| Iron | 4 mg | 52% |
| Potassium | 887 mg | 19% |
| Magnesium | 134 mg | 32% |
| Phosphorus | 927 mg | 132% |
| Zinc | 7 mg | 66% |
| Copper | 0.4 mg | 43% |
| Manganese | 3 mg | 109% |
| Selenium | 82 μg | 149% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 1,785 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 39 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 10 g | — |
| Glycine | 2 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 3 g | — |
| Lactose | 0.2 g | — |
| Leucine | 4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 20 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 12 g | — |
| Proline | 4 g | — |
| Retinol | 289 μg | — |
| Serine | 2 g | — |
| Starch | 16 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 9 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 1,005 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 191minWalking (3.5 mph)
- 121minCycling (moderate)
- 84minRunning (6 mph)
- 141minSwimming laps
Common questions
How many calories are in Ham and Cheese Melt?
One serving of Ham and Cheese Melt (1 serving) has 1005 calories, which works out to 260 calories per 100 g. That is about 50% of a 2,000-calorie day.
Is Ham and Cheese Melt high in protein?
It provides a solid 63 g of protein per serving (126% of the 50 g daily value), but protein supplies only 25% 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 Ham and Cheese Melt keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Ham and Cheese Melt?
3060 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Ham and Cheese Melt?
3 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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