cherry image
Ham, egg and cheese sandwich
Meals & Restaurant Food

Ham, egg and cheese sandwich nutrition facts

Per 1 sandwich ยท 143 g

Calories
348
17%
of a 2,000 cal day
  • Protein
    19g
    22% of calories
  • Carbs
    31g
    36% of calories
  • Fat
    16g
    42% of calories
Portion

At a glance

One serving of Ham, egg and cheese sandwich (1 sandwich, 143 g) has 348 calories, with 19 g of protein, 31 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (38% DV), thiamine (36% DV) and riboflavin (b2) (43% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 44%, 37% and 82% of the daily value.

Per 100 g
243cal
medium energy density
Protein per 100 cal
5.5g
Net carbs
31g
carbs minus fiber
Fiber
0g

High in

20%+ of the daily value

  • Protein38%
  • Thiamine36%
  • Riboflavin (B2)43%
  • Niacin26%
  • Vitamin B1251%
  • Calcium21%

Good source of

10โ€“19% of the daily value

  • Vitamin A18%
  • Vitamin B612%
  • Folate (B9)19%
  • Pantothenic acid19%
  • Zinc18%
  • Copper14%

Watch

20%+ of the daily value

  • Sodium44%
  • Saturated fat37%
  • Cholesterol82%

Vitamins & minerals

Amounts for 1 sandwich (143 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A166 ฮผg
18%
Vitamin C3 mg
3%
Thiamine0.4 mg
36%
Riboflavin (B2)1 mg
43%
Niacin4 mg
26%
Vitamin B60.2 mg
12%
Folate (B9)76 ฮผg
19%
Vitamin B121 ฮผg
51%
Pantothenic acid1 mg
19%

Minerals

NutrientAmount% Daily Value
Calcium212 mg
21%
Iron3 mg
39%
Potassium210 mg
4%
Magnesium26 mg
6%
Phosphorus346 mg
49%
Zinc2 mg
18%
Copper0.1 mg
14%
Manganese0.2 mg
11%
Selenium32 ฮผg
59%
Full breakdown ยท 23 more nutrients
NutrientAmount% Daily Value
Alanine1 gโ€”
Arginine1 gโ€”
Aspartic acid1 gโ€”
Cystine0.3 gโ€”
Glutamic acid4 gโ€”
Glycine1 gโ€”
Histidine1 gโ€”
Isoleucine1 gโ€”
Leucine2 gโ€”
Lysine1 gโ€”
Methionine0.5 gโ€”
Monounsaturated fats6 gโ€”
Phenylalanine1 gโ€”
Polyunsaturated fats2 gโ€”
Proline1 gโ€”
Retinol164 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 348 calories

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

  • 66min
    Walking (3.5 mph)
  • 42min
    Cycling (moderate)
  • 29min
    Running (6 mph)
  • 49min
    Swimming laps

Common questions

How many calories are in Ham, egg and cheese sandwich?

One serving of Ham, egg and cheese sandwich (1 sandwich) has 348 calories, which works out to 243 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Ham, egg and cheese sandwich high in protein?

It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 22% 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, egg and cheese sandwich keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 36% 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, egg and cheese sandwich?

1005 mg per serving, which is high (20% or more of the 2,300 mg daily value).

Recipes with ham, egg and cheese sandwich

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