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Hot sandwich with beef ham, cheese, and toasted bread.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Beef ham & cheese toast (130 g) has 345 calories. That works out to 265 calories per 100 g. It contains 32.5 g of carbs, 17.6 g of protein, 15.6 g of fat and 2 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 130 g
345
KCAL / 130G
Carbs
32.5g
· 12% DV
Protein
17.6g
· 35% DV
Fat
15.6g
· 20% DV
Fiber
2g
· 7% 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 | 345 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 7.15 g | 36% |
| Trans fat | 0.13 g | |
| Sodium | 949 mg | 41% |
| Total carbohydrate | 32.5 g | 12% |
| Fiber | 2 g | 7% |
| Protein | 17.6 g | 35% |
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 piece (medium) | 130 g | 345 kcal |
| 1 slice (half) | 65 g | 172 kcal |
| 1 piece (small) | 90 g | 239 kcal |
| 100 g | 100 g | 265 kcal |
| 1 serving (medium) | 150 g | 398 kcal |
| 1 piece (large) | 180 g | 477 kcal |
| 1 serving (large) | 200 g | 530 kcal |
| 1 piece (double) | 260 g | 689 kcal |
| 2 piece (double) | 260 g | 689 kcal |
Calculated from 265 calories per 100 g.
To make beef ham & cheese toast, layer beef ham and cheese between two slices of bread. Toast it in a sandwich press or a skillet until the bread is golden and the cheese melts. Add mustard or sliced tomato if you want extra flavor.
Cheddar, Swiss, and mozzarella all melt well in beef ham & cheese toast. Choose cheddar for a sharper taste, Swiss for a mild nutty flavor, or mozzarella for a stretchy, milder filling.
Yes, beef ham & cheese toast can be made in an air fryer. Assemble the sandwich, lightly butter the outside if desired, and cook until the bread is crisp and the cheese has melted, checking that it does not blow open or brown too quickly.
Keep beef ham & cheese toast from getting soggy by avoiding wet fillings and not assembling it far ahead. Pat tomato dry before adding it, use a well-heated press, and toast the bread until crisp on both sides.
Usually no; beef ham sold for sandwiches is generally ready to eat, so it only needs warming inside the toast. Follow the package directions, especially if the product says it must be cooked before eating.
Yes, you can freeze beef ham & cheese toast, though the bread may soften after thawing. For a better texture, freeze the assembled sandwich before toasting, wrap it airtight, thaw it in the refrigerator, then toast it until hot throughout.
Reheat beef ham & cheese toast in a skillet, sandwich press, or toaster oven to restore its crispness. A microwave warms it quickly but tends to make the bread soft; heat refrigerated leftovers until hot throughout.
Beef ham & cheese toast pairs well with a green salad, sliced vegetables, or a bowl of tomato soup. For a simple breakfast or lunch, fresh fruit also balances the savory, melted-cheese filling.
Yes, you can assemble beef ham & cheese toast ahead, but keep it covered in the refrigerator and toast it close to serving time. Adding wet ingredients such as tomato too early can make the bread damp.
The cheese often leaks out of beef ham & cheese toast when the filling reaches the edges or the sandwich is overstuffed. Leave a small border around the bread, use slices that fit inside it, and avoid pressing too hard.
Vitamins
B12
1.43µg · 60% DV
Biotin
6.5µg · 22% DV
B5
0.91mg · 18% DV
B2
0.23mg · 18% DV
Minerals
Sodium
949mg · 41% DV
Phosphorus
221mg · 32% DV
Calcium
273mg · 27% DV
Selenium
13µg · 24% DV
Potassium ⭐
221mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 345 calories in 1 piece (medium) (130 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.
Beef ham & cheese toast is a hot sandwich made with beef ham and cheese tucked between slices of bread, then pressed or toasted until crisp. It reflects the Turkish-style café and takeaway toast tradition, where a filling sandwich is a familiar quick meal.
The bread turns golden and crunchy while the cheese melts around the savoury, lightly seasoned beef ham. It works for breakfast, a quick lunch or an afternoon snack, and pairs well with tea, coffee or a simple salad. The bread contributes much of its carbohydrate, while the meat and cheese add protein; it is also fairly substantial in fat. For a lighter plate, use a thinner layer of cheese and add fresh tomato, cucumber or leafy greens on the side.
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
7.15g
MONOUNSATURATED
5.46g
POLYUNSATURATED
1.43g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.