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Toasted sandwich with protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Beef Ham Toastie (180 g) has 482 calories. That works out to 268 calories per 100 g. It contains 46.1 g of carbs, 25.6 g of protein, 21.8 g of fat and 3.1 g of fiber. Its 41.4 µg of Selenium covers 75% of the Daily Value. Its glycemic index is 57 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 180 g
482
KCAL / 180G
Carbs
46.1g
· 17% DV
Protein
25.6g
· 51% DV
Fat
21.8g
· 28% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 21% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 482 kcal | |
| Total fat | 21.8 g | 28% |
| Saturated fat | 9.27 g | 46% |
| Trans fat | 0.32 g | |
| Sodium | 1422 mg | 62% |
| Total carbohydrate | 46.1 g | 17% |
| Fiber | 3.1 g | 11% |
| Protein | 25.6 g | 51% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 482 kcal |
| 1 piece (half) | 90 g | 241 kcal |
| 100 g | 100 g | 268 kcal |
| 1 serving (small) | 120 g | 322 kcal |
| 2 piece (whole) | 180 g | 482 kcal |
| 1 pack (medium) | 200 g | 536 kcal |
| 1 serving (large) | 250 g | 670 kcal |
| 1 serving (extra large) | 320 g | 858 kcal |
Calculated from 268 calories per 100 g.
A beef ham toastie is a hot toasted sandwich, usually made with bread, beef ham and cheese. Some versions add tomato, mustard or other fillings, so the exact ingredients depend on the recipe or café.
To make a beef ham toastie, layer beef ham and cheese between slices of bread, then toast until the bread is golden and the cheese melts. A thin coating of butter on the outside helps the bread brown evenly.
Cheddar is a popular choice for a beef ham toastie because it melts well and pairs with the savoury beef ham. Swiss-style cheese or mozzarella also work; use a moderate amount so the filling does not spill out.
For a crispy beef ham toastie, preheat the sandwich press and lightly butter the outside of the bread. Avoid overfilling it, especially with wet ingredients, which can make the bread soggy before the centre heats through.
Yes, you can make a beef ham toastie in an air fryer. Secure the sandwich so it stays together, then cook until the bread is browned and the cheese has melted; check it during cooking because air fryers vary.
Yes, a beef ham toastie can be frozen, preferably before cooking, wrapped tightly to prevent freezer burn. Toast it from frozen or thaw it in the refrigerator first, then heat until the centre is hot and the cheese melts.
Leftover beef ham toastie keeps for about three to four days in the refrigerator when promptly chilled and stored in a sealed container. Reheat it until hot throughout; a pan or sandwich press will restore more crispness than a microwave.
A beef ham toastie goes well with tomato soup, a leafy salad or pickles. These add freshness or acidity to balance its savoury, cheesy filling without making the meal more complicated.
Beef ham is generally sold ready to eat, so it is usually warmed rather than cooked from raw when making a toastie. Heat the assembled sandwich until the filling is hot and the cheese has melted.
Cheese usually leaks out of a beef ham toastie when the sandwich is overfilled or the slices are placed too close to the edges. Leave a small border around the filling and use moderate heat so the bread seals as it toasts.
Vitamins
B12
1.48µg · 62% DV
B3
7.38mg · 46% DV
B1
0.5mg · 42% DV
B2
0.43mg · 33% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
459mg · 66% DV
Sodium
1422mg · 62% DV
Calcium
392mg · 39% DV
Potassium ⭐
371mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 482 calories in 1 serving (medium) (180 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.
A Beef Ham Toastie is a hot sandwich made by filling bread with beef ham and usually cheese, then pressing or grilling it until the outside is crisp and the filling is warm. The savoury, gently salty meat pairs well with the creamy, melted cheese.
Toasties are an easy café, lunchbox or at-home meal in many English-speaking places, often served with a simple salad, soup or crisps. This one is filling, with about 14 g of protein per 100 g, while the bread supplies much of its carbohydrate. For a lighter plate, use a modest amount of cheese and serve it with fresh vegetables or salad.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
9.27g
MONOUNSATURATED
7.83g
POLYUNSATURATED
2.74g
Omega 6:3 ratio 17.7:1
Above the ideal 4:1 (17.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.