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Whole-wheat ham toastie Calories
Source of protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole-wheat ham toastie (120 g) has 275 calories. That works out to 229 calories per 100 g. It contains 34.9 g of carbs, 14.9 g of protein, 8.6 g of fat and 4.9 g of fiber. Its 33.6 µg of Selenium covers 61% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole-wheat ham toastie Nutrition Facts
Selected: 1 piece (medium) · 120 g
275
KCAL / 120G
Carbs
34.9g
· 13% DV
Protein
14.9g
· 30% DV
Fat
8.6g
· 11% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 22% · Fat 28%
Whole-wheat ham toastie nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 275 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 2.58 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 864 mg | 38% |
| Total carbohydrate | 34.9 g | 13% |
| Fiber | 4.9 g | 18% |
| Protein | 14.9 g | 30% |
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 ham toastie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 275 kcal |
| 1 slice (thin) | 45 g | 103 kcal |
| 1 slice (thick) | 60 g | 137 kcal |
| 1 serving (half) | 60 g | 137 kcal |
| 1 piece (small) | 90 g | 206 kcal |
| 100 g | 100 g | 229 kcal |
| 1 piece (large) | 165 g | 378 kcal |
| 1 piece (double) | 220 g | 504 kcal |
Calculated from 229 calories per 100 g.
Frequently Asked Questions About Whole-wheat ham toastie
How do you make a whole-wheat ham toastie?
Make a whole-wheat ham toastie by layering ham and a good-melting cheese between slices of whole-wheat bread, then cooking it in a preheated toastie maker until golden and hot throughout. A light coating of butter on the outside helps the bread crisp.
What cheese goes best in a whole-wheat ham toastie?
Cheddar is a popular choice for a whole-wheat ham toastie because it melts well and its savoury flavour pairs with ham. Use a moderate layer and keep it away from the edges so it does not leak into the toastie maker.
Is a whole-wheat ham toastie a healthy breakfast?
A whole-wheat ham toastie can be a filling breakfast with protein and fibre, but ham is processed meat, so it is better as an occasional choice than an everyday staple. Add fruit or vegetables on the side for a more varied meal.
How do you stop a whole-wheat ham toastie from getting soggy?
Keep a whole-wheat ham toastie crisp by using a preheated press, avoiding wet fillings, and patting tomato dry before adding it. Put cheese between the bread and any moist ingredients to create a barrier against sogginess.
Can you put an egg in a whole-wheat ham toastie?
Yes, cooked egg works well in a whole-wheat ham toastie and adds a soft, savoury filling. Cook the egg first, then add it with the ham and cheese; raw egg should not go into the toastie because it may not cook evenly.
What can you add to a whole-wheat ham toastie besides cheese?
A whole-wheat ham toastie also works with spinach, roasted peppers, mustard, or a little sliced tomato. Choose one or two additions so the filling does not become crowded, and drain or dry vegetables to keep the bread from turning soggy.
Can you make a whole-wheat ham toastie without a sandwich press?
Yes, cook a whole-wheat ham toastie in a heavy frying pan over medium-low heat. Press it gently with a spatula and turn it once the underside is golden; lower heat gives the cheese time to melt before the bread burns.
What should you serve with a whole-wheat ham toastie?
Serve a whole-wheat ham toastie with a green salad, sliced vegetables, or a light soup. These sides balance the salty, toasted sandwich without making the meal overly heavy; pickles also work, though ham and pickles can both be salty.
Can you freeze a whole-wheat ham toastie?
You can freeze a whole-wheat ham toastie, although the bread may be less crisp after thawing. Wrap it tightly once cool, thaw it in the refrigerator, and reheat it in a pan or sandwich press until hot throughout.
How do you reheat a whole-wheat ham toastie?
Reheat a whole-wheat ham toastie in a sandwich press or a covered pan over low heat until the centre is hot and the cheese melts again. A microwave heats it quickly but usually makes the bread soft, so crisp it in a pan afterward if desired.
Whole-wheat ham toastie Vitamins & Minerals
Vitamins
B3
5.76mg · 36% DV
B1
0.35mg · 29% DV
B12
0.52µg · 22% DV
Biotin
6.12µg · 20% DV
Minerals
Selenium
34µg · 62% DV
Manganese
1.37mg · 60% DV
Sodium
864mg · 38% DV
Phosphorus
242mg · 35% DV
Potassium ⭐
286mg · 8% DV
Whole-wheat ham toastie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-wheat ham toastie
To burn the 275 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 ham toastie?
A Whole-wheat ham toastie is made by filling whole-wheat bread with ham and toasting it until the bread is crisp and warm. It is a straightforward café or home lunch in many English-speaking countries; cheese is a common optional addition, though the defining filling here is ham.
Expect a savoury, gently salty centre and a hearty, toasted bread texture. Serve it hot, perhaps with a simple salad, sliced tomatoes or soup; it also works as a quick breakfast or packed lunch. Whole-wheat bread contributes fibre, while ham provides protein, making this more filling than a plain toastie. For a lighter version, use little or no butter and pair it with vegetables.
How Nutritious Is Whole-wheat ham toastie?
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 ham toastie 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 ham toastie Contain Allergens?
Contains these allergens:
Which Diets Is Whole-wheat ham toastie 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
Whole-wheat ham toastie Fat Profile
SATURATED
2.58g
MONOUNSATURATED
3.43g
POLYUNSATURATED
1.66g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.