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Ham and Egg Sandwich Calories
Protein source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ham and Egg Sandwich (180 g) has 441 calories. That works out to 245 calories per 100 g. It contains 38 g of carbs, 23.8 g of protein, 21.8 g of fat and 2.7 g of fiber. Its 50.4 µg of Selenium covers 92% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Ham and Egg Sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
441
KCAL / 180G
Carbs
38g
· 14% DV
Protein
23.8g
· 48% DV
Fat
21.8g
· 28% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 21% · Fat 45%
Ham and Egg Sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 441 kcal | |
| Total fat | 21.8 g | 28% |
| Saturated fat | 6.21 g | 31% |
| Trans fat | 0.14 g | |
| Sodium | 1134 mg | 49% |
| Total carbohydrate | 38 g | 14% |
| Fiber | 2.7 g | 10% |
| Protein | 23.8 g | 48% |
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 Ham and Egg Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 441 kcal |
| 1 slice (thick) | 45 g | 110 kcal |
| 1 piece (half) | 90 g | 221 kcal |
| 100 g | 100 g | 245 kcal |
| 1 serving (small) | 130 g | 319 kcal |
| 1 pack (medium) | 170 g | 417 kcal |
| 1 serving (large) | 250 g | 613 kcal |
| 1 serving (double) | 320 g | 784 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Ham and Egg Sandwich
How do you make a ham and egg sandwich?
Make a ham and egg sandwich by layering cooked egg and ham between slices of bread. Use a fried, folded, or scrambled egg, then add a little mustard or cheese if you like. Serve it cold or warm the assembled sandwich in a skillet.
What cheese goes best in a ham and egg sandwich?
Cheddar, Swiss, and provolone all work well in a ham and egg sandwich. Choose a cheese that melts smoothly without overwhelming the ham; add it while the egg is still warm so it softens before you close the sandwich.
Can you eat a ham and egg sandwich cold?
Yes, a ham and egg sandwich can be eaten cold once the egg has been fully cooked and cooled. Keep it chilled until serving, especially if it contains mayonnaise. For better texture, pack juicy ingredients such as tomato separately and add them just before eating.
What bread is best for a ham and egg sandwich?
Soft sandwich bread, sourdough, and English muffins are all good choices for a ham and egg sandwich. Soft bread makes a classic lunch sandwich, while sturdier sourdough holds a runny fried egg better. Toasting the bread helps prevent it from getting soggy.
Should the egg in a ham and egg sandwich be fried or scrambled?
Either works in a ham and egg sandwich. A fried egg gives the sandwich a distinct yolk and a richer bite, while scrambled egg is easier to layer and less likely to slide out. Cook the egg through if you are packing the sandwich to eat later.
Can you make a ham and egg sandwich ahead of time?
Yes, you can make a ham and egg sandwich ahead, but it is best assembled shortly before eating to keep the bread from becoming soggy. If preparing it in advance, cool the cooked egg first, wrap the sandwich tightly, and refrigerate it.
How long does a ham and egg sandwich last in the fridge?
A ham and egg sandwich is best eaten within 3–4 days when refrigerated promptly in a sealed container. Do not leave it at room temperature for more than two hours. Discard it if it has been left out longer, rather than relying on smell alone.
Can you freeze a ham and egg sandwich?
Yes, a ham and egg sandwich can be frozen, but the bread and egg may turn softer or rubbery after thawing. Wrap it tightly and freeze without wet ingredients such as tomato or lettuce; thaw it in the refrigerator and reheat until hot throughout.
Is a ham and egg sandwich a good breakfast?
Yes, a ham and egg sandwich can be a convenient breakfast, combining cooked egg and ham in a portable meal. Add fruit or vegetables for more variety, and choose a portion that suits your appetite rather than relying on the sandwich alone.
How can you make a ham and egg sandwich taste better without making it soggy?
Keep wet fillings away from the bread in a ham and egg sandwich: pat tomato dry, spread mustard thinly, and put lettuce between the bread and moist ingredients. Toasting the bread also helps it stay firm, especially when the egg is freshly cooked.
Ham and Egg Sandwich Vitamins & Minerals
Vitamins
B12
1.48µg · 62% DV
Biotin
14.76µg · 49% DV
B1
0.56mg · 47% DV
B3
6.84mg · 43% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
369mg · 53% DV
Sodium
1134mg · 49% DV
Manganese
0.76mg · 33% DV
Potassium ⭐
342mg · 10% DV
Ham and Egg Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ham and Egg Sandwich
To burn the 441 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.
What is Ham and Egg Sandwich?
A Ham and Egg Sandwich brings cooked ham and egg together between slices of bread or in a roll. The egg may be fried, scrambled or hard-boiled, and cheese or salad greens are common additions. Its savoury, gently salty filling contrasts with the soft egg and bread; serving it warm makes the combination especially satisfying.
It works as a quick breakfast or lunch in many places, from a simple homemade sandwich to a café or takeaway option. The exact style varies: it may be served on toast, in a soft bun or as part of a larger breakfast. It provides protein, with 13.2 g per 100 g. For a lighter version, use whole-grain bread, go easy on rich sauces and add fresh vegetables.
How Nutritious Is Ham and Egg 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 Ham and Egg 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 Ham and Egg Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Ham and Egg 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
Ham and Egg Sandwich Fat Profile
SATURATED
6.21g
MONOUNSATURATED
8.73g
POLYUNSATURATED
2.97g
Omega 6:3 ratio 14.5:1
Above the ideal 4:1 (14.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.