⏱ 5 min totalHam and Cheese Sandwich
Per 1 serving · 233 g · 5 ingredients
of a 2,000 cal day
- Protein33g25% of calories
- Carbs29g22% of calories
- Fat32g53% of calories
At a glance
One serving of Ham and Cheese Sandwich (233 g) has 535 calories, with 33 g of protein, 29 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (65% DV), Vitamin A (20% DV) and Vitamin K (43% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 78%, 54% and 33% of the daily value.
High in
20%+ of the daily value
- Protein65%
- Vitamin A20%
- Vitamin K43%
- Thiamine78%
- Riboflavin (B2)34%
- Niacin36%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin E15%
- Folate (B9)18%
- Potassium12%
- Magnesium18%
Watch
20%+ of the daily value
- Sodium78%
- Saturated fat54%
- Cholesterol33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 slice Whole wheat bread- 4 slice Ham
½ cup shredded Romaine lettuce
1 tbsp Mayonnaise
1 slice (1 oz) Cheddar cheese
Directions
- 1
Spread the mayonnaise on one slice of bread.
- 2
Layer the sliced ham, shredded lettuce, and cheddar cheese on top of the mayonnaise, then cover with the second slice of bread.
Vitamins & minerals
Amounts for 1 serving (233 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 178 μg | 20% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 52 μg | 43% |
| Thiamine | 1 mg | 78% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 6 mg | 36% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 71 μg | 18% |
| Vitamin B12 | 1 μg | 31% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 119 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 315 mg | 31% |
| Iron | 3 mg | 35% |
| Potassium | 546 mg | 12% |
| Magnesium | 78 mg | 18% |
| Phosphorus | 432 mg | 62% |
| Zinc | 4 mg | 32% |
| Copper | 0.2 mg | 26% |
| Manganese | 2 mg | 82% |
| Selenium | 46 μg | 84% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,254 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 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 | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 2 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 | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 535 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 102minWalking (3.5 mph)
- 64minCycling (moderate)
- 45minRunning (6 mph)
- 75minSwimming laps
Common questions
How many calories are in Ham and Cheese Sandwich?
One serving of Ham and Cheese Sandwich (1 serving) has 535 calories, which works out to 229 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Ham and Cheese Sandwich high in protein?
It provides a solid 33 g of protein per serving (65% 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 Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 22% 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 Sandwich?
1805 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Ham and Cheese Sandwich?
2.8 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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