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Cheese, Pesto, and Ham Sandwich Calories
A sandwich made with bread, cheese, pesto, and ham; moderately high in protein and fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cheese, Pesto, and Ham Sandwich (220 g) has 616 calories. That works out to 280 calories per 100 g. It contains 63.8 g of carbs, 28.6 g of protein, 26.4 g of fat and 4 g of fiber. Its 48.4 µg of Selenium covers 88% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Cheese, Pesto, and Ham Sandwich Nutrition Facts
Selected: 1 serving (medium) · 220 g
616
KCAL / 220G
Carbs
63.8g
· 23% DV
Protein
28.6g
· 57% DV
Fat
26.4g
· 34% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 19% · Fat 39%
Cheese, Pesto, and Ham Sandwich nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 616 kcal | |
| Total fat | 26.4 g | 34% |
| Saturated fat | 9.24 g | 46% |
| Trans fat | 0.22 g | |
| Sodium | 1716 mg | 75% |
| Total carbohydrate | 63.8 g | 23% |
| Fiber | 4 g | 14% |
| Protein | 28.6 g | 57% |
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 Serving of Cheese, Pesto, and Ham Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 616 kcal |
| 1 slice (thin) | 35 g | 98 kcal |
| 1 slice (thick) | 50 g | 140 kcal |
| 100 g | 100 g | 280 kcal |
| 1 serving (half) | 110 g | 308 kcal |
| 1 piece (small) | 150 g | 420 kcal |
| 1 piece (large) | 280 g | 784 kcal |
| 1 piece (extra large) | 320 g | 896 kcal |
Calculated from 280 calories per 100 g.
Frequently Asked Questions About Cheese, Pesto, and Ham Sandwich
What is in a cheese, pesto, and ham sandwich?
A cheese, pesto, and ham sandwich combines bread, cheese, pesto, and sliced ham. Pesto is commonly made with basil, oil, garlic, and nuts; the particular bread and cheese vary by recipe.
Is a cheese, pesto, and ham sandwich served hot or cold?
A cheese, pesto, and ham sandwich can be served either hot or cold. Toasting melts the cheese and crisps the bread, while serving it cold keeps the basil pesto’s fresh, herby flavor more noticeable.
Does pesto go well with ham in a cheese, pesto, and ham sandwich?
Yes, pesto pairs well with ham in a cheese, pesto, and ham sandwich. Its fragrant basil and garlic balance the salty, savory ham, while the cheese softens the stronger flavors.
How do you stop a cheese, pesto, and ham sandwich from getting soggy?
Use a thin layer of pesto and assemble a cheese, pesto, and ham sandwich shortly before serving. Putting the cheese and ham between the pesto and the bread also helps limit moisture reaching the bread.
Can you make a cheese, pesto, and ham sandwich the night before?
Yes, you can make a cheese, pesto, and ham sandwich the night before, but the bread may soften as it sits. Wrap it tightly and refrigerate it; for a fresher texture, pack the pesto separately and add it before eating.
Can you freeze a cheese, pesto, and ham sandwich?
Yes, a cheese, pesto, and ham sandwich can be frozen, though the pesto and cheese may change texture after thawing. Wrap it airtight, thaw it in the refrigerator, and warm it thoroughly before serving.
What cheese melts best in a cheese, pesto, and ham sandwich?
Mozzarella melts smoothly in a cheese, pesto, and ham sandwich, while provolone gives it a more pronounced savory flavor. Choose sliced cheese that melts evenly if you plan to toast the sandwich.
What bread works best for a cheese, pesto, and ham sandwich?
Ciabatta or sourdough works well for a cheese, pesto, and ham sandwich because the sturdy crumb holds the fillings without collapsing. A soft sandwich loaf is fine too, but it can become soggy more quickly.
How long does a cheese, pesto, and ham sandwich last in the fridge?
Keep a cheese, pesto, and ham sandwich covered in a refrigerator at 40°F (4°C) or colder and eat it within 3–4 days. If it has sat at room temperature for more than 2 hours, discard it.
How can you make a cheese, pesto, and ham sandwich lighter?
Use less cheese and pesto, choose lean sliced ham, and add tomato or leafy greens to make a cheese, pesto, and ham sandwich feel lighter. Toasting it can bring out the flavors without needing extra sauce.
Cheese, Pesto, and Ham Sandwich Vitamins & Minerals
Vitamins
B12
1.21µg · 50% DV
B2
0.44mg · 34% DV
B1
0.4mg · 33% DV
B3
5.28mg · 33% DV
Minerals
Selenium
48µg · 87% DV
Sodium
1716mg · 75% DV
Phosphorus
462mg · 66% DV
Calcium
396mg · 40% DV
Potassium ⭐
462mg · 14% DV
Cheese, Pesto, and Ham Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese, Pesto, and Ham Sandwich
To burn the 616 calories in 1 serving (medium) (220 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 Cheese, Pesto, and Ham Sandwich?
A cheese, pesto and ham sandwich layers cheese, basil pesto and slices of ham between pieces of bread. It is a modern café- and deli-style combination rather than a dish tied to one specific region, drawing on familiar European sandwich ingredients.
Depending on the bread and cheese, it can be served cold or toasted; the pesto brings an herby, garlicky note, while the ham is savoury and the cheese adds richness. It works as a quick lunch or a substantial snack, with salad, soup or fruit alongside. The combination provides protein as well as a notable amount of fat. For a lighter version, use pesto sparingly and add tomato or leafy greens for freshness.
How Nutritious Is Cheese, Pesto, and Ham 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 Cheese, Pesto, and Ham 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 Cheese, Pesto, and Ham Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Cheese, Pesto, and Ham Sandwich Good For?
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
Cheese, Pesto, and Ham Sandwich Fat Profile
SATURATED
9.24g
MONOUNSATURATED
9.46g
POLYUNSATURATED
4.62g
Omega 6:3 ratio 12.7:1
Above the ideal 4:1 (12.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.