Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
High-protein hot sandwich made with refined bread, cheese, and ham; typically high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Ham and cheese panini (180 g) has 529 calories. That works out to 294 calories per 100 g. It contains 46.4 g of carbs, 27.4 g of protein, 26.3 g of fat and 3.2 g of fiber. Its 442.8 mg of Phosphorus covers 63% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 180 g
529
KCAL / 180G
Carbs
46.4g
· 17% DV
Protein
27.4g
· 55% DV
Fat
26.3g
· 34% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 21% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 529 kcal | |
| Total fat | 26.3 g | 34% |
| Saturated fat | 10.98 g | 55% |
| Trans fat | 0.4 g | |
| Sodium | 1462 mg | 64% |
| Total carbohydrate | 46.4 g | 17% |
| Fiber | 3.2 g | 11% |
| Protein | 27.4 g | 55% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 529 kcal |
| 1 serving (quarter) | 45 g | 132 kcal |
| 1 serving (half) | 90 g | 265 kcal |
| 100 g | 100 g | 294 kcal |
| 1 piece (small) | 120 g | 353 kcal |
| 1 pack (mini) | 180 g | 529 kcal |
| 1 piece (large) | 260 g | 764 kcal |
| 1 piece (jumbo) | 320 g | 941 kcal |
| 2 piece (double) | 360 g | 1058 kcal |
Calculated from 294 calories per 100 g.
A ham and cheese panini is a pressed, grilled sandwich filled with ham and cheese. The bread turns crisp while the cheese melts, making it a popular quick lunch; it is usually served hot rather than as a cold sandwich.
To make a ham and cheese panini, put ham and cheese between slices of sturdy bread, lightly butter the outside, and press it in a preheated panini maker. A skillet with another heavy pan on top works too; cook until crisp and melted.
A good melting cheese, such as Swiss, cheddar, provolone, or mozzarella, works well in a ham and cheese panini. Choose Swiss or provolone for a milder, savory pairing, or cheddar for a sharper flavor.
Keep a ham and cheese panini crisp by using dry fillings and preheating the press or skillet before cooking. Pat wet ingredients dry, avoid overfilling the bread, and add juicy tomato only in a thin layer.
Reheat a ham and cheese panini in a skillet or panini press so the bread crisps up again as the filling warms. A microwave is quicker, but it softens the bread; if you use one, finish the sandwich in a hot pan.
Yes, you can freeze a ham and cheese panini once it has cooled. Wrap it airtight, thaw it in the refrigerator, then reheat it in a skillet or press for a crisper texture; the bread may be less crisp than when freshly made.
A ham and cheese panini keeps in the refrigerator for about 3–4 days when stored in a covered container. Refrigerate it promptly after cooking, and reheat it until the filling is hot before eating.
A ham and cheese panini includes ham and is typically pressed in a panini grill, while a grilled cheese sandwich is usually defined by its cheese filling and cooked in a skillet. Panini bread is often firmer and leaves distinctive toasted ridges.
A ham and cheese panini can be a filling meal, but ham and cheese can make it high in sodium and saturated fat. Pair it with vegetables or salad, and use less ham and cheese if you want to reduce those amounts.
A ham and cheese panini pairs well with a green salad, tomato soup, or sliced vegetables. These add freshness alongside the rich, salty filling; pickles are another common side, though they can add more salt.
Vitamins
B12
1.48µg · 62% DV
B3
6.48mg · 41% DV
B2
0.52mg · 40% DV
B1
0.43mg · 36% DV
Minerals
Sodium
1462mg · 64% DV
Phosphorus
443mg · 63% DV
Selenium
34µg · 62% DV
Calcium
428mg · 43% DV
Potassium ⭐
335mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 529 calories in 1 piece (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 Ham and cheese panini is a hot pressed sandwich, typically made with sliced ham and cheese between bread. Panini-style sandwiches are associated with Italy, where they are grilled until the bread is crisp and the cheese softens. The savoury ham and melting cheese make each bite rich and satisfying.
It is commonly served warm as a café lunch or quick meal, often with a salad or soup; elsewhere, it also works well as an easy packed lunch. It offers a useful amount of protein, but refined bread and salty fillings can make it relatively high in sodium. Pair it with vegetables, or choose a smaller portion, for a lighter meal.
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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
10.98g
MONOUNSATURATED
9.18g
POLYUNSATURATED
3.24g
Omega 6:3 ratio 32.4:1
Above the ideal 4:1 (32.4:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.