Patrick Oconnell
A ham and cheese roll is a delicious, protein-filled snack, but how many calories does it contain? Well, it depends on the size of the roll. A 7-ounce ham and cheese soft roll, for example, contains 450 calories, while another standard ham and cheese roll contains 428 calories.
| Characteristics | Values |
|---|---|
| Calories | 428 |
| Deli Delight Ham & Cheese Soft Roll (7 oz) | 450 Calories |
| Macronutrient Breakdown | 35% carbs, 36% fat, and 29% protein |
| Daily Value of Protein | 59% |
| Daily Value of Calcium | 25% |
| Daily Value of Iron | 56% |
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What You'll Learn
Calorie count: 428 calories per roll
A ham and cheese roll contains approximately 428 calories. This number can vary depending on the size of the roll and the specific ingredients used, but as an example, a 7 oz Deli Delight ham and cheese soft roll contains 450 calories.
When it comes to calorie intake, it's important to remember that the recommended daily calorie intake varies depending on factors such as age, gender, activity level, and overall health goals. For example, the average adult diet is based on an average intake of 8700 kJ or around 2000 calories per day. However, some individuals may require more or fewer calories depending on their energy needs and activity levels.
The calorie count of 428 for a ham and cheese roll can fit within a healthy diet for someone with a daily calorie intake budget of 2000 calories. This assumes that the individual is mindful of their calorie intake throughout the rest of the day and doesn't exceed their recommended limit. It's always important to maintain a balanced and nutritious diet, ensuring that you're consuming a variety of food groups and not relying too heavily on processed or high-calorie options.
Additionally, it's worth noting that while a ham and cheese roll can provide a quick energy boost, it's important to be mindful of the macronutrient breakdown. A typical ham and cheese roll tends to be higher in fat and protein, with slightly fewer carbohydrates. Depending on your dietary needs and preferences, you may want to adjust your other meals or food choices to ensure a balanced intake of these macronutrients throughout the day.
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Macronutrient breakdown: 35% carbs, 36% fat, 29% protein
A ham and cheese roll typically contains around 400-450 calories, depending on its size and the specific ingredients used. For a 7 oz ham and cheese soft roll, the macronutrient breakdown is 35% carbohydrates, 36% fat, and 29% protein. This equates to about 158 calories from carbohydrates, 162 calories from fat, and 131 calories from protein.
Carbohydrates and protein each contribute 4 calories per gram, while fat contributes 9 calories per gram. Therefore, in a 450-calorie ham and cheese roll, there are about 40 grams of carbohydrates, 44 grams of protein, and 18 grams of fat.
The USDA's Dietary Guidelines for Americans provide recommended ranges for each macronutrient. For adults, they suggest consuming 10%-35% of calories from protein, 45%-65% from carbohydrates, and 20%-35% from fat. These ranges can vary depending on individual needs and specific dietary patterns, such as the Mediterranean-style diet or vegetarian diet.
The ham and cheese roll's macronutrient breakdown of 35% carbs, 36% fat, and 29% protein fits within these recommended ranges. However, it is important to note that the specific ratios may differ depending on one's dietary goals, activity levels, and personal preferences. Consulting a registered dietitian can help individuals choose a sustainable eating plan that meets their unique needs.
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Daily Value of protein: 59%
A ham and cheese roll is a good source of protein, providing 59% of your Daily Value. The percentage daily intakes are based on an average adult diet of 8700kJ, but your daily intake may differ depending on your energy needs.
Protein is an essential macronutrient that plays a vital role in the growth, repair, and maintenance of our bodies. It is made up of amino acids, which are often referred to as the "building blocks of life". There are 20 different amino acids that can form a protein, 9 of which are essential, meaning they must be obtained through our diet.
Ham and cheese rolls provide a good source of these essential amino acids. The protein content in the roll comes from both the ham and the cheese. Ham is a type of processed pork meat that is typically made from the hind legs of a pig. It is a rich source of protein, with a 100-gram serving providing up to 30 grams of protein. Cheese, on the other hand, is a dairy product that is made by curdling milk, usually from cows, goats, or sheep. It is also a good source of protein, with a typical serving providing around 7-10 grams of protein.
By consuming 59% of your Daily Value of protein in a single ham and cheese roll, you are helping to ensure that your body has the necessary building blocks to support various physiological functions. Protein is crucial for the growth and repair of tissues, the production of enzymes and hormones, and the maintenance of fluid balance in our bodies. It also plays a role in immune function, nutrient transport, and cellular messaging.
However, it is important to note that while ham and cheese rolls can provide a good amount of protein, they may also be high in other nutrients such as fat and sodium. As such, it is essential to consider your overall diet and nutritional needs when including these rolls in your meals. Balancing your protein intake with other essential nutrients will help ensure you maintain a healthy and well-rounded diet.
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Calories by weight: 450 calories in 7 oz
A ham and cheese roll typically contains around 428 calories. However, the exact calorie content can vary depending on the specific ingredients and serving size.
When discussing weight and calories, it's important to understand the difference between grams and calories. Grams are a unit of weight, while calories are a unit of energy. One gram of body fat contains approximately 7.716179 calories. This conversion factor allows us to calculate the energy content of foods and understand their nutritional value.
In the context of nutrition, the term "calorie" typically refers to the large calorie or kilocalorie. This is different from the small calorie or gram calorie. One large calorie is equivalent to the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius. This distinction is crucial when interpreting nutritional information and calculating energy intake.
To estimate the total calories in a 7-ounce serving of a ham and cheese roll, we can use the calorie content per serving as a reference. Assuming the 428-calorie value for a typical ham and cheese roll, we can calculate the calories in 7 ounces by using the following proportion:
> (428 calories / standard serving) x 7 oz = 450 calories in 7 oz
This calculation assumes that the calorie density remains consistent regardless of the serving size. However, it's important to acknowledge that the actual calorie content in 7 ounces may vary slightly due to potential variations in ingredient ratios or serving sizes across different recipes or products.
In summary, a 7-ounce serving of a ham and cheese roll typically contains around 450 calories. This estimate is based on the average calorie content of a standard serving and the assumption of consistent calorie density. Understanding the calorie content of foods is valuable for making informed dietary choices and managing energy intake.
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Nutritional benefits: good source of protein, calcium, and iron
A ham and cheese roll is a tasty and quick meal option, and it also offers some nutritional benefits. While the calorie count of a ham and cheese roll varies depending on the recipe and serving size, it is a good source of protein, calcium, and iron.
Protein is essential for muscle growth and repair, and a ham and cheese roll can provide a good amount of this nutrient. For example, the Fitlife Foods Ham & Cheese Roll-Up provides 17 grams of protein per serving. This can be a great option for those looking to increase their protein intake, especially if they are active individuals.
Ham and cheese rolls can also contribute to calcium intake. Calcium is crucial for bone health and the proper functioning of the heart, muscles, and nerves. While the calcium content of a ham and cheese roll will vary depending on the specific ingredients and amounts used, it is a good way to include dairy in your diet, which is often a source of calcium.
Additionally, the presence of iron in ham and cheese rolls is worth noting. Iron is essential for carrying oxygen in red blood cells and maintaining overall energy levels. The exact iron content will depend on the ingredients and serving size, but it is beneficial to include iron-rich foods in your diet to prevent deficiencies.
The nutritional benefits of a ham and cheese roll can be further enhanced by the addition of certain ingredients. For instance, using whole wheat flour or adding vegetables as a side dish can increase the fibre and vitamin content of the meal.
In conclusion, while a ham and cheese roll may have varying calorie counts, it offers nutritional advantages as a good source of protein, calcium, and iron. It is a quick and tasty meal option that can be made even healthier with a few simple adjustments to ingredients and serving choices.
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Frequently asked questions
A ham and cheese roll contains 428 calories.
Your daily calorie intake depends on your energy needs.
The average adult diet consists of 8700 kJ or 2078 calories per day.
It depends on your diet and calorie intake goals. You can calculate the number of calories you need per day to lose, gain, or maintain weight.
It depends on the intensity of your physical activity. For example, running at 8 mph burns about 428 calories in 30 minutes.
