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Sandwich with whole wheat bread, ham and cheese Calories
Whole wheat sandwich, protein and fiber source, contains calcium and iron
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Sandwich with whole wheat bread, ham and cheese (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 31.2 g of carbs, 13.2 g of protein, 9 g of fat and 3.8 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Sandwich with whole wheat bread, ham and cheese Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
26g
· 9% DV
Protein
11g
· 22% DV
Fat
7.5g
· 10% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 20% · Fat 32%
Sandwich with whole wheat bread, ham and cheese Vitamins & Minerals
Vitamins
B12
0.7µg · 29% DV
B1
0.22mg · 18% DV
B2
0.18mg · 14% DV
B5
0.7mg · 14% DV
Minerals
Manganese
1mg · 43% DV
Sodium
520mg · 23% DV
Phosphorus
140mg · 20% DV
Calcium
170mg · 17% DV
How Nutritious Is Sandwich with whole wheat bread, ham and cheese?
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.
Sandwich with whole wheat bread, ham and cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sandwich with whole wheat bread, ham and cheese
To burn the 220 calories in 100 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.
Is Sandwich with whole wheat bread, ham and cheese 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 Sandwich with whole wheat bread, ham and cheese Contain Allergens?
Contains these allergens:
Which Diets Is Sandwich with whole wheat bread, ham and cheese 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
Sandwich with whole wheat bread, ham and cheese Fat Profile
SATURATED
3.2g
MONOUNSATURATED
2.6g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
Compare Sandwich with whole wheat bread, ham and cheese
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Frequently Asked Questions About Sandwich with whole wheat bread, ham and cheese
How many calories are in a whole wheat ham and cheese sandwich?
A whole wheat ham and cheese sandwich provides 220 calories per 100 g. The same amount contains 11 g of protein, 26 g of carbohydrates, and 7.5 g of fat.
Is a whole wheat ham and cheese sandwich suitable for a Mediterranean diet?
This sandwich is compatible with Mediterranean, omnivore, and flexitarian dietary patterns. It is a processed food and contains gluten, dairy, and eggs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.