Andy Montoya
Grilled cheese with ham is a delicious, protein-packed sandwich. But how many calories does it contain? Well, that depends on the ingredients and the cooking method. One source suggests that a grilled cheese and ham sandwich made with two slices of ham, 1.5 slices of cheese, and two slices of bread contains 240 calories. However, another source estimates the calorie count to be 304 if you use one slice of ham and two slices of cheese. If you're looking for a more indulgent option, a regular grilled cheese and ham sandwich with 30 grams of fat can contain up to 680 calories! So, the calorie count for your grilled cheese with ham can vary significantly depending on the recipe and the cooking method.
| Characteristics | Values |
|---|---|
| Calories | 240-404 kcal (depending on the source and ingredients used) |
| Total Fat | 8-18.1 g |
| Saturated Fat | 4-5.5 g |
| Polyunsaturated Fat | 0-0.01 g |
| Monounsaturated Fat | 0-0.01 g |
| Cholesterol | 0-35 mg |
| Sodium | 0-1200 mg |
| Potassium | 0 mg |
| Total Carbohydrate | 29.5-31.3 g |
| Dietary Fiber | 0-4 g |
| Sugars | 0-7.5 g |
| Protein | 14.5-19 g |
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What You'll Learn
Calorie count varies from 240 to 404
The calorie count for a grilled ham and cheese sandwich varies from 240 to 404, depending on the ingredients and cooking methods used. The sandwich is typically made with bread, butter, cheese, and ham, but the type and amount of each ingredient can affect the calorie count.
One recipe for a grilled ham and cheese sandwich with mayonnaise, for example, has 304 calories. This is relatively low compared to other recipes, which can range from 285 to 369 calories per sandwich. The type of bread used can make a difference; for instance, a recipe that uses high-protein bread may have a different calorie count than one that uses white bread.
The amount and type of cheese can also significantly impact the calorie count. A sandwich with two slices of ham and 1.5 slices of cheese has 240 calories, while another recipe that includes shredded cheese has 337 calories. Leaving out the shredded cheese can reduce the calorie count by 60.
Cooking methods can also affect the calorie count. For example, grilling a sandwich may result in a lower calorie count than using a stovetop pan or skillet, as grilling allows excess fat to drip away. Overall, the calorie count for a grilled ham and cheese sandwich can vary depending on the specific ingredients and cooking methods used.
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Calories from carbs, fat, protein
The calorie count of a grilled ham and cheese sandwich depends on its ingredients and how it is prepared. Here is a breakdown of the calories from carbohydrates, fat, and protein for a few variations of the sandwich:
Calories from Carbohydrates
The number of calories from carbohydrates in a grilled ham and cheese sandwich ranges from 0 to 30 grams. The amount of carbohydrate in the sandwich depends on the type and quantity of bread and cheese used. For example, a sandwich made with two slices of bread and 1.5 slices of cheese will contribute about 30 grams of carbohydrates to the diet.
Calories from Fat
The calories from fat in a grilled ham and cheese sandwich can vary from 8 grams to 30 grams. The type of cheese, butter, or mayonnaise used, as well as the quantity, will influence the amount of fat in the sandwich. For instance, a sandwich prepared with butter and mayonnaise can contain about 12 grams of fat.
Calories from Protein
The grilled ham and cheese sandwich provides a good amount of protein, ranging from 14.5 to 19 grams. The protein content comes from the ham and cheese, with the choice of bread also contributing. For example, a sandwich made with high-protein bread can offer 19 grams of protein.
It is worth noting that the calorie count and nutritional profile of a grilled ham and cheese sandwich can be adjusted by altering the quantities and types of ingredients used, as demonstrated by some of the recipes found.
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Recipes with lower calories
A grilled ham and cheese sandwich is typically high in calories, but there are ways to make this classic more nutritious and lower in calories.
One way to reduce the calorie count is to opt for reduced-fat cheese. For example, Alpine Lace® Swiss Cheese is a reduced-fat cheese that can be used in a grilled ham and cheese sandwich without sacrificing taste. Using this cheese can help you create a tasty, quick, and easy sandwich that is perfect for a light lunch or snack on the go.
Another way to cut down on calories is to choose your bread wisely. Instead of using regular white bread, opt for high-protein bread, which will increase the protein content of your sandwich and make it more filling. You can also try using sandwich thins, which are thinner slices of bread that will reduce the overall calorie count of the sandwich.
Additionally, you can be mindful of the portions you use. A typical grilled ham and cheese sandwich uses two slices of cheese, but you can reduce this to one slice or opt for a lower-calorie cheese, such as reduced-fat Swiss cheese. You can also add vegetables to your sandwich, such as spinach, to increase its nutritional value without adding too many calories.
Ingredients:
- High-protein bread (white or whole wheat)
- Reduced-fat cheese (such as Alpine Lace® Swiss Cheese)
- Deli ham
- Spinach (or other vegetables of your choice)
- Mayonnaise
- Mustard
Directions:
- Lightly coat one side of two slices of high-protein bread with mayonnaise.
- On the dry side of one slice, place 1-2 slices of your choice of reduced-fat cheese, some spinach, and a couple of slices of deli ham.
- Spread mustard on the remaining slice of bread and place it, mustard side down, on top of the cheese.
- Place the sandwich in a pan on low-medium heat, with the mayonnaise-coated side facing down.
- Cook for a couple of minutes until the cheese starts to melt, then flip the sandwich and cook for another 2-3 minutes.
This recipe provides a delicious and healthier alternative to a traditional grilled ham and cheese sandwich, allowing you to enjoy a protein-packed and lower-calorie treat.
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Calories in similar sandwiches
A grilled ham and cheese sandwich typically contains around 369 calories. However, the calorie count may vary depending on the ingredients used and the cooking method. For example, a similar sandwich made with different types of bread, cheese, or ham may have a slightly lower or higher calorie count.
- A ham and cheese sandwich on pumpernickel bread: 360 calories
- Chicken cutlet with smoked gouda on a roll: higher calorie count than a ham and cheese sandwich, but the exact count is not specified.
- Turkey and Swiss cheese with lettuce and tomato: the calorie count is not specified, but it is suggested as a lower-calorie alternative to ham and cheese.
It is important to note that the calorie counts of sandwiches can vary depending on the specific ingredients and portions used. For example, the type of bread, cheese, and meat can all impact the calorie count. Additionally, any spreads, toppings, or condiments added to the sandwich will also contribute to the overall calorie count.
When trying to estimate the calorie count of a sandwich, it is helpful to consider the nutritional information of the individual ingredients and keep in mind that cooking methods can also affect the calorie content. For example, grilling a sandwich may add calories due to the use of butter or oil.
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Daily calorie intake
The calorie content of grilled ham and cheese sandwiches varies depending on the ingredients and quantities used. For example, a grilled ham and cheese sandwich made with two slices of ham, 1.5 slices of cheese, and two slices of bread has been estimated to contain 240 calories. Another recipe that includes mayonnaise, two slices of cheese, and an unspecified quantity of ham yields 304 calories per sandwich.
The calorie content of grilled ham and cheese sandwiches can also vary depending on the type of bread and cheese used, as well as any additional ingredients such as butter or spinach. For instance, a grilled ham and cheese sandwich made with buttered bread, cheese, and ham has 404 calories. In contrast, a sandwich made with mayonnaise, spinach, and an unspecified amount of ham and cheese has a lower calorie count of 304.
The macronutrient breakdown of a grilled ham and cheese sandwich typically includes carbohydrates, fat, and protein. The percentage of calories from each macronutrient can vary, but one source suggests that a sandwich typically provides 25% of calories from carbohydrates, 57% from fat, and 18% from protein.
The calorie content of grilled ham and cheese sandwiches can also depend on individual serving sizes and portion sizes. While some sources provide calorie estimates per sandwich, others offer calorie counts per serving, which may not always correspond to a whole sandwich.
It is worth noting that grilled ham and cheese sandwiches can be part of a balanced diet when consumed in moderation. They can be a good source of protein, calcium, and vitamin A. However, it is important to be mindful of one's daily calorie needs and adjust portion sizes accordingly.
In conclusion, the daily calorie intake from grilled ham and cheese sandwiches can vary depending on the ingredients used, serving sizes, and individual dietary needs. While these sandwiches can provide essential nutrients, they should be consumed as part of a balanced diet, ensuring that they align with one's overall calorie and nutritional requirements.
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Frequently asked questions
The number of calories in a grilled ham and cheese sandwich ranges from 240 to 404 calories. The difference in calorie count depends on the ingredients used and the quantities consumed.
The primary ingredients contributing to the calorie count are bread, ham, and cheese. Other ingredients such as butter, mayonnaise, or spinach may also be included, affecting the overall calorie content.
To make a grilled ham and cheese sandwich healthier, consider using whole grain or high-protein bread instead of white bread. You can also reduce the amount of butter or mayonnaise used, or opt for low-fat cheese and ham options. Additionally, adding vegetables like spinach or other greens can increase the nutritional value of your sandwich.
