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Ham and cheese toast Calories
Source of protein, contains calcium, toasted sandwich with ham and cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Ham and cheese toast (120 g) has 301 calories. That works out to 251 calories per 100 g. It contains 35.3 g of carbs, 14.1 g of protein, 10.9 g of fat and 0 g of fiber. Its 294 mg of Phosphorus covers 42% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Ham and cheese toast Nutrition Facts
Selected: 1 piece (medium) · 120 g
301
KCAL / 120G
Carbs
35.3g
· 13% DV
Protein
14.1g
· 28% DV
Fat
10.9g
· 14% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 19% · Fat 33%
Ham and cheese toast nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 301 kcal | |
| Total fat | 10.9 g | 14% |
| Saturated fat | 7.32 g | 37% |
| Trans fat | 0.26 g | |
| Sodium | 828 mg | 36% |
| Total carbohydrate | 35.3 g | 13% |
| Fiber | 0 g | 0% |
| Protein | 14.1 g | 28% |
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 and cheese toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 301 kcal |
| 1 slice (thin) | 45 g | 113 kcal |
| ½ piece (half) | 60 g | 151 kcal |
| 1 slice (thick) | 60 g | 151 kcal |
| 1 piece (small) | 90 g | 226 kcal |
| 100 g | 100 g | 251 kcal |
| 1 piece (large) | 160 g | 402 kcal |
| 1 serving (double) | 180 g | 452 kcal |
| 1 serving (triple) | 240 g | 602 kcal |
Calculated from 251 calories per 100 g.
Frequently Asked Questions About Ham and cheese toast
How do you make ham and cheese toast?
Layer ham and melting cheese between two slices of bread, then toast until the bread is golden and the cheese has melted. Buttering the outside is optional, but it helps the sandwich brown evenly and turn crisp.
What cheese is best for ham and cheese toast?
Cheddar is a popular choice for ham and cheese toast because it melts smoothly and has a savoury flavour that stands up to the ham. Swiss cheese, mozzarella, or Gruyère also work; avoid overfilling with very wet cheeses.
Can you make ham and cheese toast in an air fryer?
Yes, ham and cheese toast cooks well in an air fryer. Secure the top slice if the fan might lift it, then cook until the bread is browned and the cheese is melted, checking early because appliances vary.
How do you stop cheese from leaking out of ham and cheese toast?
Keep the cheese inside the edges of the bread to stop it leaking from ham and cheese toast. Use moderate heat and avoid overfilling; cheese that spills onto a hot plate can burn before the centre is ready.
What bread is best for ham and cheese toast?
Sturdy sandwich bread is a reliable choice for ham and cheese toast because it holds the filling and browns without falling apart. Sourdough adds a tangy flavour, while thick slices may need longer to heat through.
Can you make ham and cheese toast without a sandwich press?
Yes, cook ham and cheese toast in a skillet over medium-low heat. Press it gently with a spatula and turn it once, allowing enough time for the cheese to melt before the bread gets too dark.
What can you add to ham and cheese toast?
Mustard, sliced tomato, or a little onion can add flavour to ham and cheese toast. Pat wet ingredients dry and use them sparingly so the bread stays crisp and the filling does not slide out.
What should you serve with ham and cheese toast?
Serve ham and cheese toast with a green salad, sliced vegetables, or a bowl of soup. These sides add freshness and make it a more complete meal without making the sandwich itself soggy.
Can you reheat ham and cheese toast?
Yes, reheat ham and cheese toast in a skillet, toaster oven, or air fryer until the centre is hot and the cheese melts again. A microwave works in a pinch, but it tends to soften the bread.
Can you freeze ham and cheese toast?
Yes, ham and cheese toast can be frozen after it has cooled. Wrap it airtight to prevent freezer burn, then reheat it from frozen in an oven or air fryer; the bread may be less crisp than freshly made.
Ham and cheese toast Vitamins & Minerals
Vitamins
B12
0.86µg · 36% DV
B3
3.72mg · 23% DV
B2
0.29mg · 22% DV
B1
0.26mg · 22% DV
Minerals
Phosphorus
294mg · 42% DV
Selenium
23µg · 42% DV
Sodium
828mg · 36% DV
Calcium
306mg · 31% DV
Potassium ⭐
222mg · 7% DV
Ham and cheese toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ham and cheese toast
To burn the 301 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 and cheese toast?
Ham and cheese toast is a toasted sandwich made with sliced bread, deli ham and cheese, cooked until the bread is golden and the cheese melts. It is a familiar café and home-cooking staple in many places, with variations in the type of bread, ham and cheese used rather than one fixed regional recipe.
The outside is crisp while the centre stays soft and savoury, making it an easy breakfast, lunch or quick snack; it is often served with a simple salad or soup. Bread supplies most of its carbohydrates, while the ham and cheese contribute protein, and the cheese also provides calcium. For a lighter meal, use a modest amount of cheese and pair the toast with fresh vegetables.
How Nutritious Is Ham and cheese toast?
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
Low
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 and cheese toast 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 and cheese toast Contain Allergens?
Contains these allergens:
Which Diets Is Ham and cheese toast 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 and cheese toast Fat Profile
SATURATED
7.32g
MONOUNSATURATED
5.16g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 24.9:1
Above the ideal 4:1 (24.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.