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A pressed, golden-brown panini with dark parallel grill marks is cut in half, revealing folded pink ham and melted pale-yellow cheese between thick slices of lightly crisp bread.
💪High Protein

Ham and cheese panini Calories

High-protein hot sandwich made with refined bread, cheese, and ham; typically high in sodium

CALORIES · 100 G

294kcal

GI

68medium

POTASSIUM · 100 G

186mg

FIBER · 100 G

1.8g

Quick answer

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.

Ham and cheese panini Nutrition Facts

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%

Ham and cheese panini nutrition facts table · 1 piece (medium) (180 g)

NutrientAmount% DV
Calories529 kcal
Total fat26.3 g34%
Saturated fat10.98 g55%
Trans fat0.4 g
Sodium1462 mg64%
Total carbohydrate46.4 g17%
Fiber3.2 g11%
Protein27.4 g55%

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 Ham and cheese panini?

ServingAmountCalories
1 piece (medium)180 g529 kcal
1 serving (quarter)45 g132 kcal
1 serving (half)90 g265 kcal
100 g100 g294 kcal
1 piece (small)120 g353 kcal
1 pack (mini)180 g529 kcal
1 piece (large)260 g764 kcal
1 piece (jumbo)320 g941 kcal
2 piece (double)360 g1058 kcal

Calculated from 294 calories per 100 g.

Frequently Asked Questions About Ham and cheese panini

What is a ham and cheese panini?

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.

How do you make a ham and cheese panini at home?

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.

What cheese is best for a ham and cheese panini?

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.

How do you keep a ham and cheese panini from getting soggy?

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.

How do you reheat a ham and cheese panini?

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.

Can you freeze a ham and cheese panini?

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.

How long does a ham and cheese panini last in the fridge?

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.

What is the difference between a ham and cheese panini and a grilled cheese sandwich?

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.

Is a ham and cheese panini healthy?

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.

What should you serve with a ham and cheese panini?

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.

Ham and cheese panini Vitamins & Minerals

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

Ham and cheese panini Glycemic Index

GLYCEMIC INDEX

68
Medium
0 Low5570100

GLYCEMIC LOAD

30.6
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Ham and cheese panini

To burn the 529 calories in 1 piece (medium) (180 g):

🚶

131min

Walking (5 km/h)

🏃

54min

Running (8 km/h)

🚴

72min

Cycling

🏊

62min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Ham and cheese panini?

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.

How Nutritious Is Ham and cheese panini?

Nutrient density

Medium

38/ 100

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

42/ 100

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 Ham and cheese panini 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 Ham and cheese panini Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Ham and cheese panini 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

Ham and cheese panini Fat Profile

SATURATED

10.98g

MONOUNSATURATED

9.18g

POLYUNSATURATED

3.24g

⚖️

Omega 6:3 ratio 32.4:1

Above the ideal 4:1 (32.4:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.