Randy Chandler
A deli ham, egg, and cheese sandwich is a popular breakfast and brunch option. This sandwich is made with a variety of ingredients, including deli ham, eggs, and cheese, and is served between two slices of bread. The calorie count of this sandwich varies depending on the ingredients used and the method of preparation. For example, a sandwich made with bacon in addition to the other ingredients will have a different calorie count than one without.
Deli Ham, Egg, and Cheese Sandwich Characteristics
| Characteristics | Values |
|---|---|
| Calories | 347 |
| Macronutrient Breakdown | 36% carbs, 42% fat, 22% protein |
| Protein | 34% of Daily Value |
| Calcium | 21% of Daily Value |
| Vitamin A | 18% of Daily Value |
| Daily Value (DV) | Tells you how much a nutrient in a serving of food contributes to a daily diet |
| Calories for General Nutrition Advice | 2,000 calories a day |
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What You'll Learn
A ham, egg and cheese sandwich contains 347 calories
A ham, egg, and cheese sandwich is a delicious and indulgent breakfast option, but how does it fit into a calorie-controlled diet? Well, a ham, egg, and cheese sandwich contains 347 calories. This calorie count may vary depending on the specific ingredients used and the quantities, but it is a good starting point for understanding the energy content of this popular dish.
When considering the nutritional value of any food, it's important to look beyond just the calorie count. The macronutrient breakdown of the sandwich is approximately 36% carbohydrates, 42% fat, and 22% protein. This provides a more comprehensive understanding of the sandwich's nutritional profile. Additionally, the sandwich offers a good source of protein, contributing to 34% of your daily value, along with calcium (21%) and vitamin A (18%).
The cooking method can also impact the calorie count. For example, frying the eggs in oil will add calories from the oil itself, and using full-fat cheese will contribute more calories and fat than a reduced-fat variety. When preparing a ham, egg, and cheese sandwich, there are ways to adjust the recipe to suit your dietary needs and preferences.
To reduce the calorie count of a ham, egg, and cheese sandwich, consider the following suggestions: opt for a lower-calorie bread option, such as a bagel thin or a wrap; choose leaner ham varieties with less fat; use reduced-fat cheese or a smaller amount of full-fat cheese; and finally, cook the eggs without additional oil or butter. These simple modifications can help lower the overall calorie intake while still enjoying this tasty sandwich.
While a ham, egg, and cheese sandwich can be part of a balanced diet, it's important to remember that calorie needs vary depending on individual factors such as age, gender, activity level, and health goals. For those aiming to lose weight, creating a calorie deficit is essential, and understanding the calorie content of foods like this sandwich is a valuable tool for making informed dietary choices.
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It is a good source of protein, calcium and vitamin A
A ham, egg, and cheese sandwich is a good source of protein, calcium, and vitamin A. The sandwich provides 34–48% of your daily protein requirement, depending on the brand. Deli Express's ham and cheese sandwich, for example, provides 29% of your daily protein needs.
In terms of calcium, a ham, egg, and cheese sandwich provides 15–21% of your daily requirement. The same Deli Express sandwich provides 15% of your daily calcium needs.
Finally, this sandwich provides 13–18% of your daily vitamin A requirement.
The nutritional value of a ham, egg, and cheese sandwich can vary depending on the brand and the specific ingredients used. However, it is a good option for those seeking a meal that provides a substantial amount of protein, calcium, and vitamin A.
It is worth noting that while this sandwich can be a good source of these specific nutrients, it may also be high in fat, cholesterol, and sodium, so it should be consumed in moderation as part of a balanced diet.
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Chicken or turkey ham can be used
A ham, egg, and cheese sandwich typically contains around 347 calories. This is a good source of protein, calcium, and vitamin A. However, if you are looking for a healthier alternative, chicken or turkey ham can be used.
Turkey meat is a good alternative to ham as it is lower in fat and cholesterol. It is also richer in protein, copper, niacin, pantothenic acid, vitamin B6, and folate. In addition, turkey meat is a source of fresh white meat that can be oven-roasted with herbs and spices. It is often served with cranberry sauce or in cold cuts with cheese and wine.
Turkey ham, specifically, is also a good source of protein, with 58% of its macronutrient composition being protein. It is also lower in carbohydrates, with only 7% carbs. An egg and cheese sandwich made with turkey ham would be lower in calories and fat than one made with traditional ham.
Chicken ham is also an option, though less information is available about its nutritional composition. It can be assumed that, like turkey ham, it would be lower in calories, fat, and cholesterol than traditional ham.
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Some recipes include mayonnaise
A ham, egg, and cheese sandwich is a delicious and relatively nutritious option, providing protein, calcium, and vitamin A. The calorie count for this sandwich typically falls around 347 calories, but this can vary depending on the specific ingredients and quantities used. Some recipes include mayonnaise, which can increase the calorie count.
Mayonnaise is a popular condiment that can add moisture and flavour to sandwiches. It is made from a combination of oil, egg yolk, and vinegar or lemon juice, and it typically has a creamy texture and a slightly tangy flavour. Mayonnaise is primarily composed of fat, with one tablespoon containing around 90 to 100 calories, almost all of which come from fat.
When added to a ham, egg, and cheese sandwich, mayonnaise can enhance the flavour and texture, making the sandwich more indulgent. However, it also increases the calorie count. For example, a tablespoon of mayonnaise on a ham, egg, and cheese sandwich on a bagel could add over 100 calories, depending on the type of mayonnaise and the quantity used.
If you're watching your calorie intake, there are a few ways to reduce the impact of mayonnaise on your ham, egg, and cheese sandwich. You could opt for a lighter version of mayonnaise, which typically has around 35 to 50 calories per tablespoon. Alternatively, you could use a smaller amount of mayonnaise or substitute it with a different condiment, such as mustard, which tends to have fewer calories.
In conclusion, while mayonnaise can be a tasty addition to a ham, egg, and cheese sandwich, it's important to be aware of its impact on the calorie count. If you're aiming for a lower-calorie option, consider using less mayonnaise, choosing a lighter version, or substituting it with a different condiment. This will help you enjoy the flavours of the sandwich while keeping the calorie count in check.
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It's a popular sandwich for those counting calories
A deli ham, eggs, and cheese sandwich is a popular choice for those counting calories. This sandwich typically contains around 347 calories, making it a relatively low-calorie option for a quick and convenient meal. The calorie count may vary slightly depending on the specific ingredients and quantities used, but it generally falls within a range that is suitable for those mindful of their calorie intake.
The sandwich offers a good balance of macronutrients, with a breakdown of 36% carbs, 42% fat, and 22% protein. This distribution ensures that those watching their weight get a good mix of energy sources. Additionally, the sandwich provides a good source of protein, contributing to 34% of the daily value, which is essential for muscle repair and growth.
The deli ham, eggs, and cheese combination also offer other nutritional benefits. For example, it provides 21% of the daily value of calcium, which is important for bone health, and 18% of the daily value of vitamin A, which is beneficial for immune function and eye health. These additional nutrients make the sandwich a nutritious option beyond just its calorie content.
Those who are calorie-conscious often seek variety in their diets, and this sandwich offers a tasty alternative to plain salads or boiled eggs. The inclusion of deli ham and cheese adds flavor and satisfaction, making it a more enjoyable way to manage calorie intake. The sandwich can be customized with different types of cheese, bread, and toppings, allowing for personal preference and dietary needs.
The popularity of this sandwich among those counting calories can also be attributed to its convenience. It is a grab-and-go option that can be easily purchased from delis, cafes, or even made at home with simple ingredients. This accessibility makes it a go-to choice for busy individuals who want a quick, tasty, and relatively low-calorie meal. Overall, the deli ham, eggs, and cheese sandwich is a well-rounded option for those mindful of their calorie intake, offering nutrition, flavor, and convenience in one portable package.
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Frequently asked questions
A ham, egg, and cheese sandwich contains around 347 calories.
You can make a lower-calorie variation by excluding the egg and using chicken or turkey ham, which is around 300 calories.
The macronutrient breakdown of a ham, egg, and cheese sandwich is 36% carbs, 42% fat, and 22% protein.
