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Beef ham & cheese sandwich Calories
Protein and calcium source, filling sandwich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Beef ham & cheese sandwich (160 g) has 408 calories. That works out to 255 calories per 100 g. It contains 43.2 g of carbs, 21.6 g of protein, 16.3 g of fat and 2.7 g of fiber. Its 1.1 µg of B12 covers 47% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Beef ham & cheese sandwich Nutrition Facts
Selected: 1 piece (medium) · 160 g
408
KCAL / 160G
Carbs
43.2g
· 16% DV
Protein
21.6g
· 43% DV
Fat
16.3g
· 21% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 21% · Fat 36%
Beef ham & cheese sandwich nutrition facts table · 1 piece (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 408 kcal | |
| Total fat | 16.3 g | 21% |
| Saturated fat | 6.72 g | 34% |
| Trans fat | 0.13 g | |
| Sodium | 1072 mg | 47% |
| Total carbohydrate | 43.2 g | 16% |
| Fiber | 2.7 g | 10% |
| Protein | 21.6 g | 43% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Beef ham & cheese sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 160 g | 408 kcal |
| 1 piece (extra small) | 80 g | 204 kcal |
| 100 g | 100 g | 255 kcal |
| 1 piece (small) | 120 g | 306 kcal |
| 1 serving (small) | 120 g | 306 kcal |
| 1 serving (medium) | 160 g | 408 kcal |
| 1 piece (large) | 220 g | 561 kcal |
| 1 serving (large) | 220 g | 561 kcal |
| 1 piece (extra large) | 300 g | 765 kcal |
Calculated from 255 calories per 100 g.
Frequently Asked Questions About Beef ham & cheese sandwich
What is in a Beef ham & cheese sandwich?
A Beef ham & cheese sandwich contains bread, sliced beef ham, and cheese. Lettuce, tomato, pickles, mustard, or mayonnaise are common additions, but the exact ingredients vary by recipe and deli.
How do you make a Beef ham & cheese sandwich at home?
Layer beef ham and cheese between two slices of bread to make a Beef ham & cheese sandwich. Eat it cold or heat it in a pan or sandwich press until the cheese melts; add crisp vegetables afterward.
Is the beef ham in a Beef ham & cheese sandwich the same as pork ham?
No, the beef ham in a Beef ham & cheese sandwich is made from beef, not pork. It is a deli-style processed meat, commonly cured and cooked, while pork ham is made from pork; seasonings and production methods vary.
Can you toast a Beef ham & cheese sandwich?
Yes, a Beef ham & cheese sandwich can be toasted. Use a sandwich press or skillet until the bread is crisp and the cheese has melted. Add lettuce or other delicate toppings after toasting so they stay fresh.
What cheese goes best in a Beef ham & cheese sandwich?
Kaşar, a Turkish semi-hard cheese, is a classic choice for a Beef ham & cheese sandwich and melts well. Cheddar or Swiss-style cheese can also work, but they give the sandwich a different flavor from the traditional kaşar version.
What toppings go well in a Beef ham & cheese sandwich?
Tomato, lettuce, pickles, mustard, and mayonnaise all work in a Beef ham & cheese sandwich. Pickles add a sharp contrast to the mild cheese, while tomato adds moisture; keep wet toppings modest if packing the sandwich ahead.
Can you eat a Beef ham & cheese sandwich cold?
Yes, a Beef ham & cheese sandwich is fine to eat cold if it has been stored safely. It does not need to be toasted; add fresh vegetables just before eating if you want a crisp texture.
How should you store leftover Beef ham & cheese sandwich?
Store leftover Beef ham & cheese sandwich in a covered container in the refrigerator and eat it soon. Do not leave it sitting out for an extended period, since the meat and cheese are perishable; keep wet vegetables separate when possible.
Can you freeze a Beef ham & cheese sandwich?
Yes, you can freeze a Beef ham & cheese sandwich, though the bread may soften and fresh vegetables can turn watery after thawing. Freeze it without lettuce or tomato, thaw it in the refrigerator, and heat it before serving.
Is a Beef ham & cheese sandwich a healthy lunch?
A Beef ham & cheese sandwich can be a filling lunch, especially with vegetables, but beef ham is processed meat. For a more balanced meal, pair it with fruit or a salad and vary your protein choices rather than relying on deli meat every day.
Beef ham & cheese sandwich Vitamins & Minerals
Vitamins
B12
1.12µg · 47% DV
B2
0.35mg · 27% DV
B1
0.3mg · 25% DV
B3
3.36mg · 21% DV
Minerals
Sodium
1072mg · 47% DV
Calcium
352mg · 35% DV
Selenium
18µg · 33% DV
Phosphorus
224mg · 32% DV
Potassium ⭐
288mg · 8% DV
Beef ham & cheese sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef ham & cheese sandwich
To burn the 408 calories in 1 piece (medium) (160 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beef ham & cheese sandwich?
A beef ham & cheese sandwich layers slices of seasoned beef ham and cheese between pieces of bread. It makes an easy café or canteen lunch and is also convenient to pack for a meal on the go. In a Turkish-style version, the cheese is often kaşar, a mild semi-hard cheese that melts smoothly.
The filling is savoury and salty, with soft, stretchy cheese when served warm; the bread adds a tender or lightly crisp contrast. It supplies protein as well as carbohydrates from the bread, and makes a filling quick meal. Pair it with salad or fresh vegetables, or add lettuce and tomato inside; whole-grain bread and skipping extra butter can make it lighter.
How Nutritious Is Beef ham & cheese sandwich?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beef ham & cheese sandwich Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beef ham & cheese sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Beef ham & cheese sandwich Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beef ham & cheese sandwich Fat Profile
SATURATED
6.72g
MONOUNSATURATED
5.12g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 7.2:1
Above the ideal 4:1 (7.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.