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Popular Starbucks sandwich with ham, cheese, and bread.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Starbucks Ham & Cheese Sandwich (140 g) has 350 calories. That works out to 250 calories per 100 g. It contains 43.4 g of carbs, 15.4 g of protein, 11.2 g of fat and 2.8 g of fiber. Its 1 µg of B12 covers 41% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 140 g
350
KCAL / 140G
Carbs
43.4g
· 16% DV
Protein
15.4g
· 31% DV
Fat
11.2g
· 14% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 18% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 350 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 4.48 g | 22% |
| Trans fat | 0.07 g | |
| Sodium | 1022 mg | 44% |
| Total carbohydrate | 43.4 g | 16% |
| Fiber | 2.8 g | 10% |
| Protein | 15.4 g | 31% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 350 kcal |
| 1 slice (half) | 70 g | 175 kcal |
| 1 piece (small) | 90 g | 225 kcal |
| 1 serving (small) | 90 g | 225 kcal |
| 100 g | 100 g | 250 kcal |
| 2 slice (whole) | 140 g | 350 kcal |
| 1 serving (medium) | 140 g | 350 kcal |
| 1 piece (large) | 180 g | 450 kcal |
| 1 serving (large) | 180 g | 450 kcal |
Calculated from 250 calories per 100 g.
A Starbucks Ham & Cheese Sandwich is made with bread, ham and cheese. The exact bread and recipe details can vary by market, so check the product information at the store if you need details about a particular version.
Yes, you can eat a Starbucks Ham & Cheese Sandwich cold if it has been kept properly chilled. Many people prefer it warmed so the cheese softens, but heating is a matter of taste rather than a requirement.
Reheat a Starbucks Ham & Cheese Sandwich in an oven or sandwich press until the filling is hot and the cheese softens. A microwave is quicker, but it can make the bread less crisp; check that the middle is heated through.
Keep a Starbucks Ham & Cheese Sandwich refrigerated and eat it as soon as practical, ideally the same day or the next day for best quality. Discard it if it has been left at room temperature for too long or looks or smells unusual.
Yes, you can freeze a Starbucks Ham & Cheese Sandwich, though the bread and cheese may have a softer texture after thawing. Wrap it tightly, thaw it in the refrigerator, and reheat it thoroughly before eating.
Yes, a Starbucks Ham & Cheese Sandwich can work as a convenient breakfast because it combines bread, ham and cheese. Add fruit or another fresh side if you want a more varied morning meal.
A Starbucks Ham & Cheese Sandwich pairs well with soup, salad or fruit. For a lighter side, choose salad rather than fries; water, tea or unsweetened coffee can round out the meal without making it feel too heavy.
No, a Starbucks Ham & Cheese Sandwich is not vegetarian because it contains ham. If you want a meat-free option, choose a cheese-only or vegetable sandwich instead.
To make a Starbucks-style ham and cheese sandwich at home, layer ham and cheese in bread and heat it until the cheese softens. You can choose your preferred bread and add vegetables, such as tomato, to make your own version.
It can be filling enough for a simple lunch, since it includes bread, ham and cheese. If you need a more substantial meal, serve it with soup, salad or fruit rather than relying on the sandwich alone.
Vitamins
B12
0.98µg · 41% DV
B1
0.25mg · 21% DV
B3
3.08mg · 19% DV
B2
0.22mg · 17% DV
Minerals
Sodium
1022mg · 44% DV
Phosphorus
182mg · 26% DV
Selenium
14µg · 25% DV
Calcium
252mg · 25% DV
Potassium ⭐
238mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 350 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.
Starbucks Ham & Cheese Sandwich is a café-style sandwich made with bread, ham and cheese, offered as a convenient ready-to-eat meal. It suits a quick breakfast, lunch or snack when there is little time to stop for a sit-down meal.
The bread is soft, with savoury ham and creamy, melted cheese; it is often warmed before serving and pairs naturally with coffee or tea. At 11 g of protein per 100 g, it provides some protein, while the bread supplies most of its carbohydrates. For a lighter meal, have it with a side salad and skip extra sauces.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
Contains these allergens:
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
SATURATED
4.48g
MONOUNSATURATED
3.5g
POLYUNSATURATED
1.96g
Omega 6:3 ratio 28:1
Above the ideal 4:1 (28:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.