⏱ 7 min totalHam and Cottage Cheese Sandwich
Per 1 serving · 229 g · 4 ingredients
of a 2,000 cal day
- Protein24g34% of calories
- Carbs30g42% of calories
- Fat7.5g24% of calories
- ✓ Protein-dense
At a glance
One serving of Ham and Cottage Cheese Sandwich (229 g) has 284 calories, with 24 g of protein, 30 g of carbohydrates and 7.5 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (48% DV), thiamine (51% DV) and riboflavin (b2) (21% DV). Keep an eye on sodium, which provides 49% of the daily value.
High in
20%+ of the daily value
- Protein48%
- Thiamine51%
- Riboflavin (B2)21%
- Niacin28%
- Vitamin B630%
- Vitamin B1225%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin C12%
- Vitamin E12%
- Folate (B9)11%
- Pantothenic acid16%
- Choline14%
Watch
20%+ of the daily value
- Sodium49%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Toast the bread slices.
- 2
Spread cottage cheese evenly onto each slice of bread
- 3
Layer ham and tomato slices on one piece of bread, then top with the other slice.
- 4
Serve immediately.
Vitamins & minerals
Amounts for 1 serving (229 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 31 μg | 3% |
| Vitamin C | 10 mg | 12% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 9 μg | 8% |
| Thiamine | 1 mg | 51% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 5 mg | 28% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 43 μg | 11% |
| Vitamin B12 | 1 μg | 25% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 75 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 144 mg | 14% |
| Iron | 2 mg | 27% |
| Potassium | 494 mg | 11% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 295 mg | 42% |
| Zinc | 2 mg | 18% |
| Copper | 0.3 mg | 28% |
| Manganese | 2 mg | 70% |
| Selenium | 31 μg | 57% |
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 | 272 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 19 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,544 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 6 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 | 0.4 μg | — |
Burning 284 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 54minWalking (3.5 mph)
- 34minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Ham and Cottage Cheese Sandwich?
One serving of Ham and Cottage Cheese Sandwich (1 serving) has 284 calories, which works out to 124 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Ham and Cottage Cheese Sandwich high in protein?
Yes. It has 24 g of protein per serving, and 34% of its calories come from protein (8.4 g of protein per 100 calories).
Is Ham and Cottage Cheese Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 42% 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 Cottage Cheese Sandwich?
1127 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Ham and Cottage Cheese Sandwich?
5.5 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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