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Ham cheese sandwich Calories
Provides protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Ham cheese sandwich (140 g) has 273 calories. That works out to 195 calories per 100 g. It contains 30.8 g of carbs, 11.9 g of protein, 11.2 g of fat and 1.7 g of fiber. Its 343 mg of Phosphorus covers 49% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Ham cheese sandwich Nutrition Facts
Selected: 1 piece (medium) · 140 g
273
KCAL / 140G
Carbs
30.8g
· 11% DV
Protein
11.9g
· 24% DV
Fat
11.2g
· 14% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 18% · Fat 37%
Ham cheese sandwich nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 273 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 8.54 g | 43% |
| Trans fat | 0.31 g | |
| Sodium | 1092 mg | 47% |
| Total carbohydrate | 30.8 g | 11% |
| Fiber | 1.7 g | 6% |
| Protein | 11.9 g | 24% |
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 sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 273 kcal |
| 1 slice (thin) | 55 g | 107 kcal |
| ½ piece (half) | 70 g | 137 kcal |
| 1 slice (thick) | 70 g | 137 kcal |
| 100 g | 100 g | 195 kcal |
| 1 piece (small) | 110 g | 215 kcal |
| 1 pack (whole) | 180 g | 351 kcal |
| 1 piece (large) | 190 g | 371 kcal |
| 1 serving (double) | 220 g | 429 kcal |
Calculated from 195 calories per 100 g.
Frequently Asked Questions About Ham cheese sandwich
How do you make a ham cheese sandwich?
A ham cheese sandwich is made by layering ham and cheese between slices of bread. Add mustard or a little mayonnaise if you like, then serve it cold or heat it until the cheese melts.
What cheese goes best in a ham cheese sandwich?
Cheddar, Swiss, and provolone all work well in a ham cheese sandwich. Cheddar gives a sharper flavor, while Swiss is milder and melts smoothly; choose sliced cheese for an even layer.
What is the best bread for a ham cheese sandwich?
Sourdough, white sandwich bread, and whole-wheat bread all suit a ham cheese sandwich. Use sturdy slices if you plan to toast it, so the bread holds the filling without becoming soggy.
Can you toast a ham cheese sandwich?
Yes, a ham cheese sandwich can be toasted in a skillet, sandwich press, or oven. Cook it until the bread is crisp and the cheese has melted; buttering the outside helps it brown.
What condiments go on a ham cheese sandwich?
Mustard is a classic condiment for a ham cheese sandwich, especially Dijon or yellow mustard. Mayonnaise adds creaminess, while a thin layer of chutney can add sweetness; use only a little to keep the bread from getting soggy.
Can you eat a ham cheese sandwich cold?
Yes, a ham cheese sandwich can be eaten cold. The ham and cheese are ready-to-eat ingredients, so there is no need to heat the sandwich, provided it has been stored safely.
How long does a ham cheese sandwich last in the fridge?
A ham cheese sandwich is best eaten the day it is made, but it can generally be refrigerated in an airtight container for up to a day. Keep it chilled, and discard it if it has been left at room temperature for too long.
Can you freeze a ham cheese sandwich?
Yes, you can freeze a ham cheese sandwich, although the bread may be softer after thawing. Wrap it tightly without lettuce or tomato, thaw it in the refrigerator, and add fresh vegetables just before eating.
What should you serve with a ham cheese sandwich?
A ham cheese sandwich pairs well with a green salad, tomato soup, or crunchy pickles. For a simple lunch, add fresh fruit or raw vegetables rather than another heavy side.
How can you make a ham cheese sandwich healthier?
Use whole-grain bread, add lettuce or sliced tomato, and go easy on mayonnaise and butter to make a ham cheese sandwich a more balanced choice. You can also use less ham and cheese while keeping plenty of vegetables in the filling.
Ham cheese sandwich Vitamins & Minerals
Vitamins
B12
1.01µg · 42% DV
B3
5.04mg · 32% DV
B2
0.41mg · 32% DV
B1
0.34mg · 28% DV
Minerals
Phosphorus
343mg · 49% DV
Selenium
27µg · 49% DV
Sodium
1092mg · 47% DV
Calcium
308mg · 31% DV
Potassium ⭐
252mg · 7% DV
Ham cheese sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ham cheese sandwich
To burn the 273 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 cheese sandwich?
A Ham cheese sandwich brings together sliced bread, ham and cheese. It is a familiar quick meal in cafés and home kitchens in many countries; Turkish versions typically use kaşar, a mild, semi-hard cheese that melts well. The sandwich may be served cold or toasted until the bread is crisp and the cheese soft.
It makes an easy breakfast or lunch, often paired with fruit, salad or a hot drink. Ham adds a savoury, salty note, while the cheese gives it a creamy texture. It provides protein and calcium, with bread contributing much of the carbohydrate. For a lighter version, use modest amounts of ham and cheese, add salad leaves or tomato, and toast without extra butter.
How Nutritious Is Ham cheese 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 cheese 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 cheese sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Ham cheese 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 cheese sandwich Fat Profile
SATURATED
8.54g
MONOUNSATURATED
7g
POLYUNSATURATED
2.24g
Omega 6:3 ratio 29:1
Above the ideal 4:1 (29:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.