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Ham & Cheese Sandwich⏱ 6 min total
Recipes

Ham & Cheese Sandwich

Per 1 serving · 112 g · 3 ingredients

Calories
300
15%
of a 2,000 cal day
  • Protein
    18g
    24% of calories
  • Carbs
    25g
    34% of calories
  • Fat
    14g
    42% of calories
Portion

At a glance

One serving of Ham & Cheese Sandwich (112 g) has 300 calories, with 18 g of protein, 25 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (37% DV), thiamine (35% DV) and riboflavin (b2) (20% DV). Keep an eye on sodium and saturated fat, which provide 33% and 33% of the daily value.

Per 100 g
268cal
medium energy density
Protein per 100 cal
6.1g
Net carbs
22g
carbs minus fiber
Fiber
3.7g
2.5 g sugar

High in

20%+ of the daily value

  • Protein37%
  • Thiamine35%
  • Riboflavin (B2)20%
  • Niacin21%
  • Calcium29%
  • Iron22%

Good source of

10–19% of the daily value

  • Dietary fiber13%
  • Vitamin E12%
  • Vitamin B617%
  • Vitamin B1215%
  • Pantothenic acid12%
  • Magnesium13%

Watch

20%+ of the daily value

  • Sodium33%
  • Saturated fat33%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 2 minCook 4 min
  1. 1

    Place ham on one slice of bread.

  2. 2

    Place the cheese on the other slice of bread.

  3. 3

    Toast for about 4 minutes to toast the bread and melt the cheese.

Vitamins & minerals

Amounts for 1 serving (112 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A74 μg
8%
Vitamin C1 mg
1%
Vitamin D0.4 μg
2%
Vitamin E2 mg
12%
Vitamin K5 μg
4%
Thiamine0.4 mg
35%
Riboflavin (B2)0.3 mg
20%
Niacin3 mg
21%
Vitamin B60.2 mg
17%
Folate (B9)33 μg
8%
Vitamin B120.4 μg
15%
Pantothenic acid1 mg
12%
Choline43 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium286 mg
29%
Iron2 mg
22%
Potassium244 mg
5%
Magnesium56 mg
13%
Phosphorus294 mg
42%
Zinc2 mg
21%
Copper0.2 mg
17%
Manganese1 mg
60%
Selenium28 μg
51%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine0.4 g—
Aspartic acid1 g—
Beta carotene25 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride10 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine0.5 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.1 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose1 g—
Methionine0.3 g—
Monounsaturated fats4 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol72 μg—
Serine1 g—
Starch16 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.4 μg—

Burning 300 calories

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

  • 57min
    Walking (3.5 mph)
  • 36min
    Cycling (moderate)
  • 25min
    Running (6 mph)
  • 42min
    Swimming laps

Common questions

How many calories are in Ham & Cheese Sandwich?

One serving of Ham & Cheese Sandwich (1 serving) has 300 calories, which works out to 268 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Ham & Cheese Sandwich high in protein?

It provides a solid 18 g of protein per serving (37% of the 50 g daily value), but protein supplies only 24% 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 & Cheese Sandwich keto-friendly?

It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 34% 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 & Cheese Sandwich?

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

How much sugar is in Ham & Cheese Sandwich?

2.5 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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