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Ham and cheese sandwich Calories
Provides protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Ham and cheese sandwich (150 g) has 431 calories. That works out to 287 calories per 100 g. It contains 36.2 g of carbs, 21.3 g of protein, 21.9 g of fat and 2.7 g of fiber. Its 367.5 mg of Phosphorus covers 53% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Ham and cheese sandwich Nutrition Facts
Selected: 1 piece (medium) · 150 g
431
KCAL / 150G
Carbs
36.2g
· 13% DV
Protein
21.3g
· 43% DV
Fat
21.9g
· 28% DV
Fiber
2.7g
· 10% 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 and cheese sandwich nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 431 kcal | |
| Total fat | 21.9 g | 28% |
| Saturated fat | 9.15 g | 46% |
| Trans fat | 0.33 g | |
| Sodium | 1170 mg | 51% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 2.7 g | 10% |
| Protein | 21.3 g | 43% |
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 sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 431 kcal |
| ½ piece (half) | 75 g | 215 kcal |
| 100 g | 100 g | 287 kcal |
| 1 piece (small) | 110 g | 316 kcal |
| 1 serving (thin) | 130 g | 373 kcal |
| 1 pack (mini) | 160 g | 459 kcal |
| 1 serving (thick) | 180 g | 517 kcal |
| 1 piece (large) | 220 g | 631 kcal |
| 2 piece (double) | 300 g | 861 kcal |
Calculated from 287 calories per 100 g.
Frequently Asked Questions About Ham and cheese sandwich
What is in a ham and cheese sandwich?
A ham and cheese sandwich is made with bread, sliced ham and cheese, often with butter, mustard or mayonnaise. Lettuce, tomato or pickles are common additions, while toasted versions are heated until the cheese softens.
How do you make a ham and cheese sandwich?
Layer ham and cheese between two slices of bread, then serve it cold or toast it until the cheese melts. Add mustard or another preferred spread, but keep wet ingredients modest if you want the bread to stay firm.
What cheese goes best in a ham and cheese sandwich?
Cheddar, Swiss, provolone and mozzarella all work well in a ham and cheese sandwich. Choose a cheese that melts smoothly for a toasted sandwich, or a firmer sliced cheese if you plan to serve it cold.
Is a ham and cheese sandwich better toasted or cold?
Either works: toasting makes the cheese soft and the bread crisp, while a cold ham and cheese sandwich is quicker and easier to pack. For a cold version, add juicy vegetables just before eating to avoid soggy bread.
What bread is best for a ham and cheese sandwich?
Sourdough, sandwich bread, baguette and rolls can all hold a ham and cheese filling. For grilling, choose slices sturdy enough to handle heat and melted cheese without falling apart.
What can you add to a ham and cheese sandwich?
Lettuce, tomato, pickles, mustard and mayonnaise are popular additions to a ham and cheese sandwich. For a toasted version, add delicate greens after heating; they stay crisp and do not wilt against the hot filling.
What should you serve with a ham and cheese sandwich?
Serve a ham and cheese sandwich with soup, a side salad, sliced vegetables or pickles. Soup makes it a filling lunch, while fresh vegetables add crunch without competing with the sandwich's savory flavor.
Can you make a ham and cheese sandwich the night before?
Yes, you can prepare a ham and cheese sandwich the night before, but wrap it and refrigerate it promptly. Keep tomato and other wet additions separate until serving so the bread is less likely to turn soggy.
Can you freeze a ham and cheese sandwich?
You can freeze a ham and cheese sandwich, but the bread and cheese may change texture after thawing. For a better result, freeze it without lettuce or tomato, thaw it in the refrigerator, and toast it before serving.
Is a ham and cheese sandwich a good lunch?
Yes, a ham and cheese sandwich can be a convenient lunch, especially when paired with fruit or vegetables. Choose a portion that suits your appetite, and add fresh produce for more variety and texture.
Ham and cheese sandwich Vitamins & Minerals
Vitamins
B12
1.17µg · 49% DV
B3
5.4mg · 34% DV
B2
0.43mg · 33% DV
B1
0.36mg · 30% DV
Minerals
Phosphorus
368mg · 53% DV
Selenium
29µg · 53% DV
Sodium
1170mg · 51% DV
Calcium
383mg · 38% DV
Potassium ⭐
285mg · 8% DV
Ham and cheese sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ham and cheese sandwich
To burn the 431 calories in 1 piece (medium) (150 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 sandwich?
A ham and cheese sandwich pairs bread with sliced ham and cheese; this version uses kaşar, a mild Turkish semi-hard cheese. It is a familiar, convenient meal found in cafés and made at home, with the cheese’s gently savoury, milky flavour balancing the saltiness of the ham. Served cold, it is soft and simple; toasted, the bread turns crisp and the cheese melts.
It works for lunch, a quick breakfast or an easy packed meal, and is often paired with salad or soup. It provides protein and calcium, with 14.2 g of protein per 100 g. For a lighter sandwich, use a modest amount of cheese and ham, add fresh vegetables, or choose wholegrain bread.
How Nutritious Is Ham and 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 and 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 and cheese sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Ham and cheese 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 and cheese sandwich Fat Profile
SATURATED
9.15g
MONOUNSATURATED
7.65g
POLYUNSATURATED
3g
Omega 6:3 ratio 23.2:1
Above the ideal 4:1 (23.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.