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Ham breakfast sandwich Calories
Protein-containing bread-based breakfast sandwich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Ham breakfast sandwich (140 g) has 357 calories. That works out to 255 calories per 100 g. It contains 34.3 g of carbs, 18.9 g of protein, 16.1 g of fat and 2.5 g of fiber. Its 28 µg of Selenium covers 51% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Ham breakfast sandwich Nutrition Facts
Selected: 1 piece (medium) · 140 g
357
KCAL / 140G
Carbs
34.3g
· 12% DV
Protein
18.9g
· 38% DV
Fat
16.1g
· 21% DV
Fiber
2.5g
· 9% 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%
Ham breakfast sandwich nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 357 kcal | |
| Total fat | 16.1 g | 21% |
| Saturated fat | 5.04 g | 25% |
| Trans fat | 0.17 g | |
| Sodium | 868 mg | 38% |
| Total carbohydrate | 34.3 g | 12% |
| Fiber | 2.5 g | 9% |
| Protein | 18.9 g | 38% |
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 breakfast sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 357 kcal |
| ½ piece (half) | 70 g | 179 kcal |
| 1 piece (small) | 90 g | 230 kcal |
| 100 g | 100 g | 255 kcal |
| 1 pack (mini) | 160 g | 408 kcal |
| 1 piece (large) | 190 g | 485 kcal |
| 1 serving (double) | 220 g | 561 kcal |
| 1 piece (jumbo) | 250 g | 638 kcal |
Calculated from 255 calories per 100 g.
Frequently Asked Questions About Ham breakfast sandwich
What is in a ham breakfast sandwich?
A ham breakfast sandwich usually has bread and ham, with common additions such as egg, cheese, or vegetables. Recipes vary, so check the sandwich’s ingredients if you need to avoid a particular item rather than assuming every version is the same.
How do you make a ham breakfast sandwich at home?
To make a ham breakfast sandwich, layer ham and your preferred fillings between slices of bread or in a roll. Toast it in a skillet or sandwich press until the bread is golden and any cheese has melted; add fresh greens afterward.
Should you eat a ham breakfast sandwich hot or cold?
You can eat a ham breakfast sandwich hot or cold. Toasting gives the bread a crisp exterior and warms the filling, while a cold version is convenient to pack. Add lettuce or other delicate vegetables after heating so they stay fresh.
What cheese goes best in a ham breakfast sandwich?
Cheddar, Swiss, and provolone all work well in a ham breakfast sandwich because they pair with the savory ham and melt readily. Use a thin slice if you want the ham to remain the main flavor, and toast the sandwich to melt the cheese.
Can you put an egg in a ham breakfast sandwich?
Yes, egg is a classic addition to a ham breakfast sandwich. A fried or scrambled egg makes it more filling, while a cooked egg patty is easier to layer neatly. Cook the egg fully before assembling the sandwich.
What should you serve with a ham breakfast sandwich?
Fresh fruit, sliced tomatoes, or a simple green salad go well with a ham breakfast sandwich. For a more substantial breakfast, serve it with yogurt; if the sandwich already includes cheese and salty ham, choose a lighter, less salty side.
How long does a ham breakfast sandwich last in the fridge?
A ham breakfast sandwich is best eaten the day it is made, but a tightly wrapped leftover can generally be refrigerated for up to 3–4 days. For better texture and food safety, refrigerate it promptly and keep wet vegetables separate.
Can you freeze a ham breakfast sandwich?
Yes, you can freeze a ham breakfast sandwich, especially one made with bread, ham, and cheese. Wrap it airtight before freezing. Avoid freezing lettuce or tomato inside, since they become watery; thaw the sandwich in the refrigerator and reheat it thoroughly.
Is a ham breakfast sandwich safe during pregnancy?
A ham breakfast sandwich is a safer choice during pregnancy when the ham is heated until steaming hot. Cold deli ham can carry listeria, so do not eat the sandwich cold; reheat it thoroughly and serve it hot.
Is it healthy to eat a ham breakfast sandwich every day?
Eating a ham breakfast sandwich every day is not ideal because ham is a processed meat and frequent processed-meat intake is best limited. Vary breakfast with options such as eggs, beans, or yogurt, and add vegetables or fruit alongside the sandwich.
Ham breakfast sandwich Vitamins & Minerals
Vitamins
B1
0.39mg · 33% DV
B12
0.77µg · 32% DV
B3
5.04mg · 32% DV
Biotin
8.4µg · 28% DV
Minerals
Selenium
28µg · 51% DV
Sodium
868mg · 38% DV
Phosphorus
259mg · 37% DV
Calcium
196mg · 20% DV
Potassium ⭐
252mg · 7% DV
Ham breakfast sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ham breakfast sandwich
To burn the 357 calories in 1 piece (medium) (140 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 breakfast sandwich?
A Ham breakfast sandwich pairs bread with sliced ham, sometimes with egg or cheese depending on the recipe. It is a quick, portable breakfast in places where ham sandwiches are common, and can be served warm or cold. For an easy breakfast at home, toast it until the bread is crisp and serve with fruit or a simple salad; in Turkey, it also works as a grab-and-go option with tea, though fillings often reflect personal preference.
The bread supplies most of the carbohydrate, while the ham contributes protein: this sandwich has 13.5 g of protein per 100 g. Add tomato or leafy greens for freshness, or use a smaller amount of ham and skip rich sauces for a lighter version.
How Nutritious Is Ham breakfast 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 breakfast 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 breakfast sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Ham breakfast 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 breakfast sandwich Fat Profile
SATURATED
5.04g
MONOUNSATURATED
6.3g
POLYUNSATURATED
2.94g
Omega 6:3 ratio 38:1
Above the ideal 4:1 (38:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.