Frederic Melton
A ham and cheese sandwich is a delicious and hearty meal, but how many calories does it contain? Well, it varies. A ham and cheese sandwich made with mayonnaise and chicken or turkey ham contains 352 calories, with a macronutrient breakdown of 38% carbs, 39% fat, and 23% protein. However, a different variety of ham and cheese sandwich contains 478 calories, with a macronutrient composition of 26% carbs, 47% fat, and 28% protein.
| Characteristics | Values |
|---|---|
| Calories | 352-478 |
| Macronutrient breakdown | 26%-38% carbs, 39%-47% fat, 23%-28% protein |
| Daily Value of protein | 37%-58% |
| Daily Value of fiber | 19% |
| Daily Value of potassium | 12% |
| Daily Value of vitamin b12 | 23% |
| Daily Value of riboflavin (b2) | 37% |
| Suggested spread | Mayonnaise |
Explore related products
What You'll Learn
- A ham and cheese sandwich contains around 350-478 calories
- Macronutrient breakdown: 26-38% carbs, 39-47% fat, 23-28% protein
- Good source of protein, fibre, potassium, vitamin B12, and riboflavin
- Mayonnaise spread: a calorie-dense condiment
- Variations: turkey/chicken ham, white/fresh/mozzarella/gouda cheese
A ham and cheese sandwich contains around 350-478 calories
A ham and cheese sandwich is a tasty, quick meal, and it can also be relatively nutritious. The calorie count of a ham and cheese sandwich can vary depending on the ingredients used and the quantities, but on average, it contains around 350-478 calories.
The calorie content of a ham and cheese sandwich is influenced by the type of bread, the amount and fat content of the cheese, and the quantity of meat. A typical sandwich made with two slices of bread, a serving of ham, and a slice or two of cheese will fall within this calorie range.
The macronutrient breakdown of a ham and cheese sandwich typically includes a balance of carbohydrates, fat, and protein. The percentage of each macronutrient can vary, but it often consists of around 26-38% carbs, 39-47% fat, and 23-28% protein.
In addition to calories and macronutrients, a ham and cheese sandwich can provide a good amount of certain vitamins and minerals. It is a source of protein, with around 37-58% of your daily value, and it also offers fibre (19% daily value) and potassium (12% daily value). You'll also get vitamin B12 and riboflavin (B2) from this sandwich, with 23% and 37% of your daily value, respectively.
While a ham and cheese sandwich can be a convenient and tasty option, it's worth noting that the specific nutritional values can vary depending on the ingredients and their quantities. This discussion provides a general overview, but the exact numbers may differ slightly based on the specifics of your sandwich.
Calorie Count of Hunky Dorys Cheese and Onion Flavor
You may want to see also
Macronutrient breakdown: 26-38% carbs, 39-47% fat, 23-28% protein
A ham and cheese sandwich contains around 478 calories per serving. This can be broken down into 26-38% carbs, 39-47% fat, and 23-28% protein. This equates to roughly 124-180 calories from carbohydrates, 144-225 calories from fat, and 109-133 calories from protein.
Carbohydrates and proteins contribute 4 calories per gram, while fat contributes 9 calories per gram. Therefore, a ham and cheese sandwich contains around 31-45g of carbs, 16-25g of protein, and 16-25g of fat.
The USDA recommends adults consume 45-65% of their calories from carbohydrates, 10-35% from protein, and 20-35% from fat. This equates to a diet that is 18-26% protein, 33-47% fat, and 51-65% carbohydrates.
The recommended macronutrient breakdown varies depending on individual needs and the type of diet being followed. For example, those following a Mediterranean-style diet typically consume 52% carbohydrates, 18% protein, and 32% fat. While those on a vegetarian diet may consume 55% carbohydrates, 14% protein, and 34% fat.
It is important to note that there is no one-size-fits-all approach to nutrition and that the optimal macronutrient breakdown may vary depending on individual factors and health goals. Those looking to adjust their diet to meet certain health or weight goals should consider different eating plans and consult with a registered dietitian to develop a personalized plan.
Starbucks Grilled Cheese: Calorie Count and Nutrition Facts
You may want to see also
Good source of protein, fibre, potassium, vitamin B12, and riboflavin
A ham and cheese sandwich can be a good source of several essential nutrients, including protein, fibre, potassium, vitamin B12, and riboflavin. The nutritional value of a ham and cheese sandwich can vary depending on the specific ingredients and serving size, but on average, it provides a good amount of daily protein requirements, ranging from 20 to 28 grams of protein per serving. This translates to approximately 37% to 58% of the daily recommended protein intake.
In terms of fibre, a ham and cheese sandwich can contribute to your daily fibre intake, with approximately 2 grams of fibre per serving. Fibre is essential for digestive health and can help promote regularity and a healthy gut.
Potassium is another nutrient found in a ham and cheese sandwich, with around 290 milligrams per serving. Potassium is an important mineral that plays a crucial role in maintaining healthy blood pressure, nerve function, and muscle contraction.
Vitamin B12 is also present in a ham and cheese sandwich, providing around 9% of the daily recommended intake per serving. Vitamin B12 is vital for maintaining healthy blood cells, nerve function, and energy metabolism.
Additionally, riboflavin (vitamin B2) is found in a ham and cheese sandwich, offering approximately 28% to 37% of the daily recommended intake. Riboflavin is important for energy production, maintaining healthy skin and eyes, and supporting the metabolism of other B vitamins.
While a ham and cheese sandwich can be a good source of these nutrients, it's important to consider the overall calorie content and the balance of other nutrients in your diet to ensure a healthy and well-rounded meal plan. The calorie count of a ham and cheese sandwich can vary depending on the ingredients and serving size, ranging from around 287 to 478 calories per serving.
Calories in Carl's Jr. Egg and Cheese Biscuit: A Lot or a Little?
You may want to see also
Explore related products
Mayonnaise spread: a calorie-dense condiment
When it comes to ham and cheese sandwiches, one crucial condiment that can significantly impact the calorie count is mayonnaise. Mayonnaise is a popular spread used in sandwiches, often chosen for its creamy texture and tangy flavour. However, it is important to be aware that mayonnaise is also calorie-dense, packing a substantial amount of calories into each serving.
A typical ham and cheese sandwich already provides a considerable calorie count, ranging from 352 to 478 calories per serving. When mayonnaise is introduced as a spread, it can further increase the calorie content of the sandwich. Mayonnaise is primarily composed of oil and egg yolk, both of which are high in fat and calories. Just one tablespoon of mayonnaise can contribute around 90 to 100 calories, depending on the brand and variety.
Considering that a generous spread of mayonnaise on a sandwich may amount to two tablespoons or more, the additional calories can quickly add up. For those watching their calorie intake, this can be a significant consideration. The fat content in mayonnaise is also noteworthy, as it contributes to the overall calorie density of the condiment. The high-fat content can also have health implications, particularly for those monitoring their cholesterol or heart health.
However, it is essential to note that mayonnaise can also enhance the flavour and texture of a sandwich, making it a desirable choice for many. When used in moderation, mayonnaise can strike a balance between indulging in flavour and managing calorie intake. Additionally, certain types of mayonnaise, such as those made with healthier oils or reduced-fat varieties, can help mitigate the calorie density while still providing a tasty spread.
In conclusion, while mayonnaise can elevate the taste of a ham and cheese sandwich, it is crucial to be mindful of its calorie contribution. For those aiming to control their calorie intake, opting for alternative spreads with lower calorie densities or using reduced-fat mayonnaise variants can be a more suitable choice. This allows for a more balanced approach to enjoying a delicious ham and cheese sandwich without compromising calorie or health goals.
Calorie Count: Chicken Salad Sandwich with Cheese
You may want to see also
Variations: turkey/chicken ham, white/fresh/mozzarella/gouda cheese
A ham and cheese sandwich typically contains around 478 calories. The calorie count can vary depending on the type of ham and cheese used, as well as the quantity of these ingredients.
If you opt for chicken or turkey ham instead of traditional ham, the calorie count will be lower. For example, two slices of chicken ham contain approximately 64 calories. This type of ham has a higher protein content, with a macronutrient breakdown of 26% carbs, 15% fat, and 59% protein.
When it comes to cheese, there are several options that can be used in a ham and cheese sandwich, each with its own unique nutritional profile:
- White cheese: While the calorie count for white cheese was not readily available, as a cheese, it will contribute to the overall calorie count of the sandwich.
- Fresh cheese: Similarly, the calorie information for fresh cheese was not found, but as with white cheese, it will add to the overall calorie content of the sandwich.
- Mozzarella cheese: Mozzarella is a type of fresh cheese, so it likely falls into a similar nutritional category.
- Gouda cheese: Gouda is a calorie-dense option, with 101 calories per 1-ounce serving (28.35 grams). It is a good source of calcium and protein but is also high in fat and sodium. Despite being calorie-dense, gouda has nutritional benefits. It contains all the essential amino acids and provides 10% or more of the daily value for calcium, phosphorus, zinc, and vitamin B12.
In summary, the calorie count of a ham and cheese sandwich can vary depending on the specific ingredients used. Chicken or turkey ham will reduce the calorie count compared to traditional ham, while cheese options like gouda will contribute a significant number of calories, but also offer nutritional benefits in terms of protein, calcium, and vitamins.
Cheese-Itz Calories: How Many Are in a Box?
You may want to see also
Frequently asked questions
A ham and cheese sandwich contains around 352-478 calories. The calorie count depends on the ingredients used and their quantities.
The calorie count comes from the carbs, fat, and protein in the sandwich. The macronutrient breakdown is around 26%-38% carbs, 39%-47% fat, and 23%-28% protein.
A ham and cheese sandwich is a good source of protein, vitamin B12, riboflavin (B2), fiber, and potassium.
The sandwich typically includes bread, ham, cheese, and a spread like mayonnaise.
