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Ham Cheddar Sandwich Calories
Protein-containing deli sandwich with cheddar
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Ham Cheddar Sandwich (165 g) has 474 calories. That works out to 287 calories per 100 g. It contains 39.8 g of carbs, 23.4 g of protein, 24.1 g of fat and 3 g of fiber. Its 31.4 µg of Selenium covers 57% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Ham Cheddar Sandwich Nutrition Facts
Selected: 1 piece (medium) · 165 g
474
KCAL / 165G
Carbs
39.8g
· 14% DV
Protein
23.4g
· 47% DV
Fat
24.1g
· 31% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 20% · Fat 46%
Ham Cheddar Sandwich nutrition facts table · 1 piece (medium) (165 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 474 kcal | |
| Total fat | 24.1 g | 31% |
| Saturated fat | 10.07 g | 50% |
| Trans fat | 0.46 g | |
| Sodium | 1287 mg | 56% |
| Total carbohydrate | 39.8 g | 14% |
| Fiber | 3 g | 11% |
| Protein | 23.4 g | 47% |
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 Cheddar Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 165 g | 474 kcal |
| ½ piece (half) | 82.5 g | 237 kcal |
| 1 piece (thin) | 90 g | 258 kcal |
| 100 g | 100 g | 287 kcal |
| 1 piece (small) | 135 g | 387 kcal |
| 1 pack (mini) | 180 g | 517 kcal |
| 1 piece (thick) | 210 g | 603 kcal |
| 1 piece (large) | 220 g | 631 kcal |
| 1 serving (extra large) | 250 g | 718 kcal |
Calculated from 287 calories per 100 g.
Frequently Asked Questions About Ham Cheddar Sandwich
How do you make a Ham Cheddar Sandwich?
Layer sliced ham and cheddar between two pieces of bread to make a Ham Cheddar Sandwich. Add mustard, mayonnaise, or crisp vegetables if you like, then serve it cold or toast it until the cheese melts.
What goes in a Ham Cheddar Sandwich?
A Ham Cheddar Sandwich is made with bread, sliced ham, and cheddar cheese. Lettuce, tomato, pickles, mustard, or mayonnaise are common additions; add juicy vegetables shortly before serving to keep the bread from turning soggy.
Can you toast a Ham Cheddar Sandwich?
Yes, a Ham Cheddar Sandwich can be toasted in a sandwich press, skillet, or oven. Toast it until the bread is golden and the cheddar softens; keeping the filling away from the edges helps prevent melted cheese from leaking out.
Is a Ham Cheddar Sandwich served hot or cold?
A Ham Cheddar Sandwich can be served either hot or cold. Cold, the cheddar stays in slices and the bread remains soft; heating it melts the cheese and crisps the bread.
What bread is best for a Ham Cheddar Sandwich?
Sourdough, sandwich bread, and a crusty roll all work well for a Ham Cheddar Sandwich. Choose sturdy slices if you plan to toast it, so the bread holds the ham and melted cheddar without falling apart.
What should you serve with a Ham Cheddar Sandwich?
Soup, a green salad, pickles, or roasted potatoes pair well with a Ham Cheddar Sandwich. Soup or salad makes an easy lunch, while potatoes make the meal more substantial.
How long does a Ham Cheddar Sandwich last in the fridge?
A Ham Cheddar Sandwich is best eaten the day it is made, but it can be kept covered in the refrigerator for up to a day. Keep it chilled rather than leaving it at room temperature, especially if it contains fresh vegetables or mayonnaise.
Can you make a Ham Cheddar Sandwich the night before?
Yes, you can make a Ham Cheddar Sandwich the night before and refrigerate it in an airtight container. For better texture, leave out tomato and wet sauces until serving, or pack them separately.
Can you freeze a Ham Cheddar Sandwich?
Yes, you can freeze a Ham Cheddar Sandwich, though the bread may soften and fresh vegetables will not freeze well. Freeze it without lettuce or tomato, thaw it in the refrigerator, and reheat it before eating.
How can you make a Ham Cheddar Sandwich lighter?
To make a Ham Cheddar Sandwich lighter, use less mayonnaise, add lettuce or tomato, and use a thinner slice of cheddar. Mustard adds tang without needing a creamy spread.
Ham Cheddar Sandwich Vitamins & Minerals
Vitamins
B12
1.19µg · 50% DV
B1
0.48mg · 40% DV
B3
5.94mg · 37% DV
Biotin
9.9µg · 33% DV
Minerals
Selenium
31µg · 56% DV
Sodium
1287mg · 56% DV
Phosphorus
388mg · 55% DV
Calcium
404mg · 40% DV
Potassium ⭐
297mg · 9% DV
Ham Cheddar Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ham Cheddar Sandwich
To burn the 474 calories in 1 piece (medium) (165 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 Sandwich?
A Ham Cheddar Sandwich brings sliced ham and cheddar together between slices of bread. The ham lends a salty, savoury taste, while cheddar adds a fuller, creamy sharpness; the bread may be soft or toasted for a crisp edge. It is a familiar deli-style combination, with versions served in cafés and packed for lunches in many places.
Enjoy it cold for a quick meal or toast it until the cheese softens and the bread turns golden. It provides 14.2 g of protein per 100 g, alongside carbohydrates and fat, making it more substantial than a simple bread snack. Pair it with salad or sliced vegetables for freshness, or choose a smaller portion when you want a lighter meal.
How Nutritious Is Ham Cheddar 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 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 Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Ham Cheddar Sandwich 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 Cheddar Sandwich Fat Profile
SATURATED
10.07g
MONOUNSATURATED
8.25g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 23.5:1
Above the ideal 4:1 (23.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.