⏱ 10 min totalPan-toasted Mustard, Ham, and Cheese Sandwich
Per 1 serving · 198 g · 7 ingredients
of a 2,000 cal day
- Protein30g19% of calories
- Carbs27g17% of calories
- Fat46g64% of calories
At a glance
One serving of Pan-toasted Mustard, Ham, and Cheese Sandwich (198 g) has 643 calories, with 30 g of protein, 27 g of carbohydrates and 46 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (60% DV), Vitamin A (35% DV) and thiamine (51% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 63%, 128% and 47% of the daily value.
High in
20%+ of the daily value
- Protein60%
- Vitamin A35%
- Thiamine51%
- Riboflavin (B2)34%
- Niacin26%
- Vitamin B624%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin E17%
- Folate (B9)11%
- Pantothenic acid18%
- Choline14%
- Magnesium17%
Watch
20%+ of the daily value
- Sodium63%
- Saturated fat128%
- Cholesterol47%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ¾ tbsp Butter
2 slice Whole wheat bread
1 tsp Dijon mustard- 2 slice Ham
2 slice (1 oz) Cheddar cheese- 🥄½ dash Salt
½ dash Black pepper
Directions
- 1
Set aside 2 tbsp of butter. Place 2 slices of bread on a board. In a small bowl, mix the mustard with the remaining 1 1/2 tbsp of butter. Spread this mixture over the bread. Top with ham and cheese, and season with salt and pepper. Spread the remaining bread slices with the mustard butter and sandwich together, pressing down firmly.
- 2
Heat half of the reserved butter in a non-stick frying pan over medium heat. Place one sandwich in the pan and cook for 2 minutes on each side or until golden. Repeat with the remaining butter and sandwich. Enjoy!
Vitamins & minerals
Amounts for 1 serving (198 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 317 μg | 35% |
| Vitamin C | 2 mg | 3% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 1 mg | 51% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 4 mg | 26% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 43 μg | 11% |
| Vitamin B12 | 1 μg | 32% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 76 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 491 mg | 49% |
| Iron | 2 mg | 27% |
| Potassium | 359 mg | 8% |
| Magnesium | 72 mg | 17% |
| Phosphorus | 481 mg | 69% |
| Zinc | 4 mg | 34% |
| Copper | 0.2 mg | 24% |
| Manganese | 2 mg | 68% |
| Selenium | 44 μg | 80% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 88 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 20 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 310 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 643 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 122minWalking (3.5 mph)
- 77minCycling (moderate)
- 54minRunning (6 mph)
- 91minSwimming laps
Common questions
How many calories are in Pan-toasted Mustard, Ham, and Cheese Sandwich?
One serving of Pan-toasted Mustard, Ham, and Cheese Sandwich (1 serving) has 643 calories, which works out to 325 calories per 100 g. That is about 32% of a 2,000-calorie day.
Is Pan-toasted Mustard, Ham, and Cheese Sandwich high in protein?
It provides a solid 30 g of protein per serving (60% of the 50 g daily value), but protein supplies only 19% 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 Pan-toasted Mustard, Ham, and Cheese Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pan-toasted Mustard, Ham, and Cheese Sandwich?
1456 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Pan-toasted Mustard, Ham, and Cheese Sandwich?
2.6 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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