cherry image
Ham and cheese sandwich
Meals & Restaurant Food

Ham and cheese sandwich nutrition facts

Per 1 sandwich ยท 146 g

Calories
352
18%
of a 2,000 cal day
  • Protein
    21g
    23% of calories
  • Carbs
    33g
    37% of calories
  • Fat
    16g
    39% of calories
Portion

At a glance

One serving of Ham and cheese sandwich (1 sandwich, 146 g) has 352 calories, with 21 g of protein, 33 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (39% of calories). It is high in protein (41% DV), thiamine (26% DV) and riboflavin (b2) (37% DV). Keep an eye on sodium and saturated fat, which provide 34% and 32% of the daily value.

Per 100 g
241cal
medium energy density
Protein per 100 cal
5.9g
Net carbs
33g
carbs minus fiber
Fiber
0g

High in

20%+ of the daily value

  • Protein41%
  • Thiamine26%
  • Riboflavin (B2)37%
  • Vitamin B1223%
  • Pantothenic acid21%
  • Iron41%

Good source of

10โ€“19% of the daily value

  • Vitamin A11%
  • Niacin17%
  • Vitamin B616%
  • Folate (B9)19%
  • Calcium13%
  • Zinc12%

Watch

20%+ of the daily value

  • Sodium34%
  • Saturated fat32%

Vitamins & minerals

Amounts for 1 sandwich (146 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A96 ฮผg
11%
Vitamin C3 mg
3%
Vitamin E0.3 mg
2%
Thiamine0.3 mg
26%
Riboflavin (B2)0.5 mg
37%
Niacin3 mg
17%
Vitamin B60.2 mg
16%
Folate (B9)76 ฮผg
19%
Vitamin B121 ฮผg
23%
Pantothenic acid1 mg
21%

Minerals

NutrientAmount% Daily Value
Calcium130 mg
13%
Iron3 mg
41%
Potassium291 mg
6%
Magnesium16 mg
4%
Phosphorus152 mg
22%
Zinc1 mg
12%
Copper0.2 mg
20%
Manganese0.1 mg
6%
Selenium23 ฮผg
42%
Full breakdown ยท 23 more nutrients
NutrientAmount% Daily Value
Alanine1 gโ€”
Arginine1 gโ€”
Aspartic acid1 gโ€”
Cystine0.2 gโ€”
Glutamic acid5 gโ€”
Glycine1 gโ€”
Histidine1 gโ€”
Isoleucine1 gโ€”
Leucine2 gโ€”
Lysine2 gโ€”
Methionine0.5 gโ€”
Monounsaturated fats7 gโ€”
Phenylalanine1 gโ€”
Polyunsaturated fats1 gโ€”
Proline2 gโ€”
Retinol96 ฮผgโ€”
Serine1 gโ€”
Threonine1 gโ€”
Total omega 30 gโ€”
Total omega 60 gโ€”
Tryptophan0.3 gโ€”
Tyrosine1 gโ€”
Valine1 gโ€”

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 352 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 67min
    Walking (3.5 mph)
  • 42min
    Cycling (moderate)
  • 29min
    Running (6 mph)
  • 50min
    Swimming laps

Common questions

How many calories are in Ham and cheese sandwich?

One serving of Ham and cheese sandwich (1 sandwich) has 352 calories, which works out to 241 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Ham and cheese sandwich high in protein?

It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 23% 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 33 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ€“50 g per day.

How much sodium is in Ham and cheese sandwich?

771 mg per serving, which is high (20% or more of the 2,300 mg daily value).

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