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Ham & Cheese Toastie Calories
Classic toasted sandwich, rich in protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Ham & Cheese Toastie (120 g) has 312 calories. That works out to 260 calories per 100 g. It contains 30 g of carbs, 15.6 g of protein, 14.4 g of fat and 1.8 g of fiber. Its 1.3 µg of B12 covers 55% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Ham & Cheese Toastie Nutrition Facts
Selected: 1 piece (medium) · 120 g
312
KCAL / 120G
Carbs
30g
· 11% DV
Protein
15.6g
· 31% DV
Fat
14.4g
· 18% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 20% · Fat 42%
Ham & Cheese Toastie nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 312 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 6.24 g | 31% |
| Trans fat | 0.1 g | |
| Sodium | 780 mg | 34% |
| Total carbohydrate | 30 g | 11% |
| Fiber | 1.8 g | 6% |
| Protein | 15.6 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 & Cheese Toastie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 312 kcal |
| 1 slice (thin) | 60 g | 156 kcal |
| 1 slice (thick) | 80 g | 208 kcal |
| 1 piece (small) | 90 g | 234 kcal |
| 100 g | 100 g | 260 kcal |
| 1 serving (medium) | 120 g | 312 kcal |
| 1 piece (large) | 160 g | 416 kcal |
| 1 serving (large) | 160 g | 416 kcal |
| 2 piece (double) | 240 g | 624 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Ham & Cheese Toastie
How do you make a Ham & Cheese Toastie?
To make a Ham & Cheese Toastie, place ham and cheese between two slices of bread, butter the outside if you like, and cook in a preheated toastie maker or skillet. It is ready when the bread is golden and the cheese has melted.
What cheese is best in a Ham & Cheese Toastie?
Cheddar is a popular choice for a Ham & Cheese Toastie because it melts well and has enough flavor to stand up to the ham. Gruyère, Swiss cheese, or mozzarella also work; combine a flavorful cheese with a good-melting one for a balanced filling.
What bread should you use for a Ham & Cheese Toastie?
Use sturdy sandwich bread for a Ham & Cheese Toastie so it holds the filling without becoming soggy. Sourdough gives a tangy, crisp result, while white bread makes a softer classic toastie; very thick slices may need longer to heat through.
Can you make a Ham & Cheese Toastie in an air fryer?
Yes, you can make a Ham & Cheese Toastie in an air fryer. Secure the top slice with a toothpick if the fan might lift it, and cook until the bread is crisp and the center is hot; cooking time varies by appliance.
What can you add to a Ham & Cheese Toastie?
Tomato, mustard, caramelized onion, or a little pickle can add flavor to a Ham & Cheese Toastie. Keep juicy ingredients in a thin layer and pat tomatoes dry first, so they do not make the bread soggy while it cooks.
How do you stop cheese leaking out of a Ham & Cheese Toastie?
To keep cheese inside a Ham & Cheese Toastie, leave a small border around the bread and avoid overfilling it. Use slices that fit the bread, preheat the press, and let the toastie rest briefly before cutting so the melted filling can settle.
Can you make Ham & Cheese Toasties ahead of time?
Yes, you can assemble Ham & Cheese Toasties ahead of time and keep them covered in the refrigerator until cooking. For the crispest result, toast them just before serving; add watery ingredients such as tomato only at the last minute.
How do you reheat a Ham & Cheese Toastie?
Reheat a Ham & Cheese Toastie in a skillet, toaster oven, or toastie maker until the center is hot and the bread is crisp again. A microwave heats it quickly but tends to soften the bread, so crisp it afterward in a pan if possible.
What is the difference between a Ham & Cheese Toastie and a grilled cheese?
A Ham & Cheese Toastie contains ham as well as cheese, while a classic grilled cheese is made primarily with cheese between bread. Both are toasted sandwiches, and names and exact fillings vary by region.
What should you serve with a Ham & Cheese Toastie?
Serve a Ham & Cheese Toastie with a green salad, tomato soup, or crunchy pickles to balance its rich, savory filling. For a simple breakfast or lunch, fresh fruit on the side also works well.
Ham & Cheese Toastie Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B2
0.26mg · 20% DV
B5
0.84mg · 17% DV
Vitamin A
144µg · 16% DV
Minerals
Sodium
780mg · 34% DV
Phosphorus
192mg · 27% DV
Calcium
252mg · 25% DV
Selenium
9.6µg · 17% DV
Potassium ⭐
216mg · 6% DV
Ham & Cheese Toastie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ham & Cheese Toastie
To burn the 312 calories in 1 piece (medium) (120 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 & Cheese Toastie?
A ham & cheese toastie is a hot sandwich made by filling bread with ham and cheese, then toasting it until the outside is crisp and the cheese melts. It is a familiar café and home-cooked option in many countries; in Britain and Ireland, toasties are a popular quick lunch, while elsewhere they may be served with soup or a simple salad.
The savoury filling makes it satisfying, and it provides protein as well as carbohydrates from the bread. A 100 g portion has 13 g of protein. For an easy, lighter meal, pair it with salad or sliced vegetables, or use a thinner layer of cheese.
How Nutritious Is Ham & Cheese Toastie?
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 & Cheese Toastie 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 & Cheese Toastie Contain Allergens?
Contains these allergens:
Which Diets Is Ham & Cheese Toastie 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 & Cheese Toastie Fat Profile
SATURATED
6.24g
MONOUNSATURATED
4.56g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.