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Ham, Cheddar and Crispy Onion Sandwich Calories
A filling sandwich providing protein and calcium, but it can be high in sodium and saturated fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ham, Cheddar and Crispy Onion Sandwich (250 g) has 713 calories. That works out to 285 calories per 100 g. It contains 75 g of carbs, 35 g of protein, 32.5 g of fat and 5.5 g of fiber. Its 47.5 µg of Selenium covers 86% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Ham, Cheddar and Crispy Onion Sandwich Nutrition Facts
Selected: 1 serving (medium) · 250 g
713
KCAL / 250G
Carbs
75g
· 27% DV
Protein
35g
· 70% DV
Fat
32.5g
· 42% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 19% · Fat 40%
Ham, Cheddar and Crispy Onion Sandwich nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 713 kcal | |
| Total fat | 32.5 g | 42% |
| Saturated fat | 14.5 g | 73% |
| Trans fat | 0.38 g | |
| Sodium | 1800 mg | 78% |
| Total carbohydrate | 75 g | 27% |
| Fiber | 5.5 g | 20% |
| Protein | 35 g | 70% |
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, Cheddar and Crispy Onion Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 713 kcal |
| 1 piece (quarter) | 90 g | 257 kcal |
| 100 g | 100 g | 285 kcal |
| 1 serving (half) | 125 g | 356 kcal |
| 1 serving (thin) | 160 g | 456 kcal |
| 1 serving (small) | 180 g | 513 kcal |
| 1 piece (medium) | 220 g | 627 kcal |
| 1 serving (large) | 250 g | 713 kcal |
| 1 serving (thick) | 280 g | 798 kcal |
| 1 piece (extra large) | 300 g | 855 kcal |
Calculated from 285 calories per 100 g.
Frequently Asked Questions About Ham, Cheddar and Crispy Onion Sandwich
How do you make a Ham, Cheddar and Crispy Onion Sandwich?
A Ham, Cheddar and Crispy Onion Sandwich is made by layering ham and Cheddar in bread, then warming it until the cheese melts. Add the crispy onions after heating so they stay crunchy instead of softening against the warm filling.
What goes in a Ham, Cheddar and Crispy Onion Sandwich?
A Ham, Cheddar and Crispy Onion Sandwich typically contains sliced ham, Cheddar, crispy onions and bread. Mustard, mayonnaise or lettuce are common additions, but keep wet sauces away from the onions if you want them to stay crisp.
What bread is best for a Ham, Cheddar and Crispy Onion Sandwich?
A sturdy sandwich roll, sourdough or sliced bread works well for a Ham, Cheddar and Crispy Onion Sandwich. Choose bread that can hold the ham and melted cheese without becoming soggy or falling apart.
Can you toast a Ham, Cheddar and Crispy Onion Sandwich?
Yes, you can toast a Ham, Cheddar and Crispy Onion Sandwich. Heat the bread with the ham and Cheddar until the cheese melts, then add the crispy onions; toasting them inside can make their coating lose its crunch.
How do you stop the onions getting soggy in a Ham, Cheddar and Crispy Onion Sandwich?
Add the crispy onions to a Ham, Cheddar and Crispy Onion Sandwich just before serving. Keep them separate from sauces, juicy vegetables and the hot filling until then, since moisture quickly softens their crisp coating.
Should you heat the ham for a Ham, Cheddar and Crispy Onion Sandwich?
You do not have to heat the ham for a Ham, Cheddar and Crispy Onion Sandwich if it is ready-to-eat ham. Warming it with the Cheddar is mainly a way to melt the cheese and serve the sandwich hot.
What sauce goes with a Ham, Cheddar and Crispy Onion Sandwich?
Mustard pairs especially well with a Ham, Cheddar and Crispy Onion Sandwich, while mayonnaise gives it a creamier taste. Spread sauce thinly on the bread rather than directly on the crispy onions to help preserve their texture.
Can you make a Ham, Cheddar and Crispy Onion Sandwich ahead of time?
You can prepare the ham and Cheddar in a Ham, Cheddar and Crispy Onion Sandwich ahead, but add the crispy onions just before eating. Keep the assembled sandwich refrigerated and avoid leaving it at room temperature for an extended period.
What should you serve with a Ham, Cheddar and Crispy Onion Sandwich?
A Ham, Cheddar and Crispy Onion Sandwich goes well with a green salad, pickles or tomato soup. These sides complement its rich, savory filling without making the meal feel as heavy as serving it with another fried side.
Is a Ham, Cheddar and Crispy Onion Sandwich high in sodium?
It can be high in sodium because ham and Cheddar are both salty ingredients, and crispy onions or sauces may add more. Choose lower-sodium ham when available and use less cheese or sauce if you are watching your sodium intake.
Ham, Cheddar and Crispy Onion Sandwich Vitamins & Minerals
Vitamins
B12
1.88µg · 78% DV
B3
8.5mg · 53% DV
B2
0.55mg · 42% DV
B1
0.48mg · 40% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
550mg · 79% DV
Sodium
1800mg · 78% DV
Zinc
5.25mg · 48% DV
Potassium ⭐
588mg · 17% DV
Ham, Cheddar and Crispy Onion Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ham, Cheddar and Crispy Onion Sandwich
To burn the 713 calories in 1 serving (medium) (250 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, Cheddar and Crispy Onion Sandwich?
Ham, Cheddar and Crispy Onion Sandwich layers ham, Cheddar cheese and crunchy fried onions between slices of bread. The savoury, mildly smoky ham and rich, melting cheese are balanced by the onions’ crisp texture. It is often served warm, when the cheese softens, though it also works as a packed lunch or a quick bite on the go.
This filling sandwich supplies protein and calcium, but can also be high in sodium and saturated fat. Pair it with a simple salad or fresh vegetables for a less heavy meal; if you are making it yourself, go easy on the crispy onions and choose a thinner layer of cheese.
How Nutritious Is Ham, Cheddar and Crispy Onion 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, Cheddar and Crispy Onion 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, Cheddar and Crispy Onion Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Ham, Cheddar and Crispy Onion 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, Cheddar and Crispy Onion Sandwich Fat Profile
SATURATED
14.5g
MONOUNSATURATED
10.5g
POLYUNSATURATED
6g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.