⏱ 5 min totalHam and Cheese Sandwich with Spinach and Hummus
Per 1 serving · 223 g · 6 ingredients
of a 2,000 cal day
- Protein25g26% of calories
- Carbs31g32% of calories
- Fat18g42% of calories
At a glance
One serving of Ham and Cheese Sandwich with Spinach and Hummus (223 g) has 384 calories, with 25 g of protein, 31 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (50% DV), dietary fiber (21% DV) and Vitamin K (38% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 50%, 39% and 20% of the daily value.
High in
20%+ of the daily value
- Protein50%
- Dietary fiber21%
- Vitamin K38%
- Thiamine52%
- Riboflavin (B2)26%
- Niacin29%
Good source of
10–19% of the daily value
- Vitamin A15%
- Vitamin C14%
- Vitamin E15%
- Folate (B9)18%
- Pantothenic acid16%
- Choline13%
Watch
20%+ of the daily value
- Sodium50%
- Saturated fat39%
- Cholesterol20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 slice Whole wheat bread- 2 slice Ham
1 slice (1 oz) Cheddar cheese
3 slice, medium Tomatoes
¼ cup Spinach
1 tbsp Hummus
Directions
- 1
Spread hummus onto bread slices.
- 2
Top one of the slices with ham, cheese, sliced tomato, and spinach. Finish with remaining slice of bread and enjoy!
Vitamins & minerals
Amounts for 1 serving (223 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 134 μg | 15% |
| Vitamin C | 13 mg | 14% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 46 μg | 38% |
| Thiamine | 1 mg | 52% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 5 mg | 29% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 71 μg | 18% |
| Vitamin B12 | 0.5 μg | 20% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 71 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 312 mg | 31% |
| Iron | 3 mg | 34% |
| Potassium | 542 mg | 12% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 381 mg | 54% |
| Zinc | 3 mg | 29% |
| Copper | 0.3 mg | 37% |
| Manganese | 2 mg | 77% |
| Selenium | 34 μg | 63% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 61 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 716 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,544 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 72 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 | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 384 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 73minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in Ham and Cheese Sandwich with Spinach and Hummus?
One serving of Ham and Cheese Sandwich with Spinach and Hummus (1 serving) has 384 calories, which works out to 172 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Ham and Cheese Sandwich with Spinach and Hummus high in protein?
It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 26% 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 with Spinach and Hummus keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 32% 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 with Spinach and Hummus?
1141 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 with Spinach and Hummus?
4.1 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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