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Ham and walnut toast Calories
Savory toast made with bread, ham, and walnuts; provides protein and unsaturated fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Ham and walnut toast has 293 calories. It contains 30 g of carbs, 15.3 g of protein, 16 g of fat and 2.4 g of fiber. Its 19 µg of Selenium covers 35% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Ham and walnut toast Nutrition Facts
Selected: 100 g
293
KCAL / 100G
Carbs
30g
· 11% DV
Protein
15.3g
· 31% DV
Fat
16g
· 21% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 19% · Fat 44%
Ham and walnut toast nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 293 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 3.2 g | 16% |
| Trans fat | 0.05 g | |
| Sodium | 590 mg | 26% |
| Total carbohydrate | 30 g | 11% |
| Fiber | 2.4 g | 9% |
| Protein | 15.3 g | 31% |
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 walnut toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 293 kcal |
| 1 ounce (medium) | 28.4 g | 83 kcal |
| 1 slice (thin) | 35 g | 103 kcal |
| 1 piece (half) | 50 g | 147 kcal |
| 1 piece (small) | 75 g | 220 kcal |
| 100 g | 100 g | 293 kcal |
| 1 serving (medium) | 100 g | 293 kcal |
| 1 piece (large) | 140 g | 410 kcal |
| 1 serving (large) | 150 g | 440 kcal |
Calculated from 293 calories per 100 g.
Frequently Asked Questions About Ham and walnut toast
How do you make ham and walnut toast?
Layer sliced ham and chopped walnuts between two slices of bread, then toast until the bread is crisp and the filling is hot. Keep the walnut pieces fairly large so they retain some crunch, and avoid overfilling the sandwich.
What cheese goes well in ham and walnut toast?
Swiss, Gruyère, or a mild cheddar pairs well with ham and walnut toast. Use a modest amount: a strongly flavored or heavy layer of cheese can overpower the walnuts and make the filling greasy.
Can you make ham and walnut toast without a sandwich toaster?
Yes, you can make ham and walnut toast in a skillet. Cook it over medium-low heat and press it gently with a spatula, turning once, so the bread browns before the ham and walnuts inside become too hot.
Should you toast the walnuts before putting them in ham and walnut toast?
No, it is not necessary; the walnuts warm as the sandwich toasts. Briefly toasting them in a dry pan first gives a deeper nutty flavor, but let them cool before assembling so they do not soften the bread.
What bread is best for ham and walnut toast?
Sturdy sandwich bread, sourdough, or country-style bread works well for ham and walnut toast. Choose slices that are not too thin, since walnuts can poke through delicate bread and the filling may spill out while toasting.
Can you add mustard to ham and walnut toast?
Yes, a thin spread of Dijon or whole-grain mustard works particularly well in ham and walnut toast. Its tanginess balances the rich walnuts and savory ham; use just a little so the mustard does not mask the other flavors.
How long does leftover ham and walnut toast keep?
Ham and walnut toast is best eaten fresh, but a leftover sandwich can be refrigerated in a covered container and eaten within a day. Cool it promptly rather than leaving ham at room temperature, and expect the bread to lose some crispness.
What is the best way to reheat ham and walnut toast?
Reheat ham and walnut toast in a toaster oven, sandwich press, or skillet until hot throughout. A microwave will warm it quickly but makes the bread soft; a dry skillet restores more of its crisp texture.
What should you serve with ham and walnut toast?
Serve ham and walnut toast with a green salad, sliced fruit, or a bowl of soup. These lighter sides complement the savory ham and crunchy walnuts without making the meal feel as heavy as serving it with fried sides.
Is ham and walnut toast a healthy breakfast?
Ham and walnut toast can be a filling breakfast, with protein from ham and unsaturated fats from walnuts. Ham is processed meat and can be salty, so it is better as one option in a varied breakfast rather than an everyday staple.
Ham and walnut toast Vitamins & Minerals
Vitamins
B1
0.24mg · 20% DV
B3
3.1mg · 19% DV
B12
0.42µg · 18% DV
B6
0.26mg · 15% DV
Minerals
Selenium
19µg · 35% DV
Manganese
0.72mg · 31% DV
Copper
0.25mg · 28% DV
Phosphorus
190mg · 27% DV
Sodium
590mg · 26% DV
Potassium ⭐
260mg · 8% DV
Ham and walnut toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ham and walnut toast
To burn the 293 calories in 100 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 walnut toast?
Ham and walnut toast brings together bread, savoury ham and walnuts, toasted for a simple, filling bite. It works as a quick breakfast or lunch, or as a snack; serve it warm with a crisp salad or a piece of fruit. The walnuts add a gently earthy, slightly sweet note and a bit of crunch against the salty ham, while the toasted bread gives the sandwich a crisp outside and a soft centre.
It provides protein alongside unsaturated fats, so it can be a satisfying option when you need something convenient. For a lighter meal, use a thinner slice of bread and pair the toast with plenty of fresh vegetables.
How Nutritious Is Ham and walnut toast?
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 walnut toast 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 walnut toast Contain Allergens?
Contains these allergens:
Which Diets Is Ham and walnut toast 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 walnut toast Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.1g
POLYUNSATURATED
5.5g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.