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Whole wheat bread ham mozzarella sandwich Calories
Hearty sandwich with whole wheat bread, ham, and mozzarella
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat bread ham mozzarella sandwich (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 30 g of carbs, 14.4 g of protein, 9.6 g of fat and 4.2 g of fiber. Its 204 mg of Phosphorus covers 29% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whole wheat bread ham mozzarella sandwich Nutrition Facts
Selected: 1 piece (medium) · 120 g
264
KCAL / 120G
Carbs
30g
· 11% DV
Protein
14.4g
· 29% DV
Fat
9.6g
· 12% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 22% · Fat 33%
Whole wheat bread ham mozzarella sandwich nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0.06 g | |
| Sodium | 648 mg | 28% |
| Total carbohydrate | 30 g | 11% |
| Fiber | 4.2 g | 15% |
| Protein | 14.4 g | 29% |
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 Whole wheat bread ham mozzarella sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 264 kcal |
| 1 slice (thin) | 60 g | 132 kcal |
| 1 piece (small) | 80 g | 176 kcal |
| 1 slice (thick) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (medium) | 150 g | 330 kcal |
| 1 piece (large) | 180 g | 396 kcal |
| 1 serving (large) | 200 g | 440 kcal |
| 2 piece (double) | 240 g | 528 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Whole wheat bread ham mozzarella sandwich
What goes in a whole wheat bread ham mozzarella sandwich?
A whole wheat bread ham mozzarella sandwich contains whole wheat bread, ham and mozzarella. You can add tomato, lettuce or rocket for extra freshness; pat the tomato dry first so its juice is less likely to make the bread soggy.
How do you make a whole wheat bread ham mozzarella sandwich?
Layer ham and mozzarella between slices of whole wheat bread to make the sandwich. Add tomato or leafy greens if you like, then serve it cold or heat it in a pan or sandwich press until the cheese softens.
Can you toast a whole wheat bread ham mozzarella sandwich?
Yes, a whole wheat bread ham mozzarella sandwich can be toasted. Heat it until the mozzarella melts and the bread turns golden; keep an eye on it because whole wheat bread can brown quickly, especially in a hot press.
Is a whole wheat bread ham mozzarella sandwich better hot or cold?
A whole wheat bread ham mozzarella sandwich works both hot and cold. Toasting melts the mozzarella and makes the bread crisp, while serving it cold keeps the filling fresh; add wet vegetables just before eating to avoid soggy bread.
What kind of ham is used in a whole wheat bread ham mozzarella sandwich?
A whole wheat bread ham mozzarella sandwich usually uses thinly sliced, ready-to-eat ham. You can use a different ham style to change the flavor, but if the ham is not labeled ready to eat, cook it according to its package instructions first.
What vegetables go well in a whole wheat bread ham mozzarella sandwich?
Tomato, lettuce and rocket pair well with a whole wheat bread ham mozzarella sandwich. Thinly sliced tomato adds freshness, while rocket gives the mild mozzarella and savory ham a peppery contrast; add greens close to serving time to keep them crisp.
How long does a whole wheat bread ham mozzarella sandwich last in the fridge?
A whole wheat bread ham mozzarella sandwich is best eaten the day it is made. Wrap it well and refrigerate it promptly; the bread may become damp as it sits, and sandwiches with perishable fillings should not be left at room temperature for long.
Can you freeze a whole wheat bread ham mozzarella sandwich?
Yes, you can freeze a whole wheat bread ham mozzarella sandwich, though the bread and cheese may have a softer texture after thawing. Freeze it without fresh vegetables, thaw it in the refrigerator, and heat it through before serving.
Is a whole wheat bread ham mozzarella sandwich a healthy lunch?
A whole wheat bread ham mozzarella sandwich can make a filling lunch, with whole grains and protein from the ham and cheese. Add vegetables for variety, and rotate it with other lunches rather than relying on ham, a processed meat, every day.
What should you serve with a whole wheat bread ham mozzarella sandwich?
A whole wheat bread ham mozzarella sandwich pairs well with soup, a green salad or crunchy vegetables. Choose salad or sliced cucumber and carrots for a lighter meal, or serve it with vegetable soup when you want something more substantial.
Whole wheat bread ham mozzarella sandwich Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B1
0.22mg · 18% DV
B2
0.23mg · 18% DV
B3
2.52mg · 16% DV
Minerals
Phosphorus
204mg · 29% DV
Sodium
648mg · 28% DV
Manganese
0.6mg · 26% DV
Selenium
12µg · 22% DV
Potassium ⭐
252mg · 7% DV
Whole wheat bread ham mozzarella sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat bread ham mozzarella sandwich
To burn the 264 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 Whole wheat bread ham mozzarella sandwich?
A whole wheat bread ham mozzarella sandwich layers ham and mozzarella between slices of whole wheat bread. It draws on the familiar deli-style sandwich, with whole-grain bread adding a nuttier flavour and a more substantial bite than white bread. The mozzarella is mild and milky, while the ham brings a savoury, salty note.
Enjoy it cold or toasted for lunch, packed for work, or served with a simple salad. Whole wheat bread contributes fibre, and the ham and cheese make this a filling, protein-containing choice; it provides 12 g of protein per 100 g. Add tomato or leafy greens for freshness, or use less mozzarella if you prefer a lighter sandwich.
How Nutritious Is Whole wheat bread ham mozzarella 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 Whole wheat bread ham mozzarella 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 Whole wheat bread ham mozzarella sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat bread ham mozzarella 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
Whole wheat bread ham mozzarella sandwich Fat Profile
SATURATED
3.84g
MONOUNSATURATED
3g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.