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Ham and Cheese Sandwich

Ham and Cheese Sandwich

Everyday

A ham and cheese sandwich is a classic meal combining sliced deli ham, cheese (typically Swiss, cheddar, or American), and condiments between two bread slices, often served cold or grilled. This portable protein source provides balanced macronutrients from the ham's lean meat and cheese's calcium-rich dairy, though sodium and saturated fat content vary significantly by ingredient choices. Whole grain bread upgrades add fiber, while preparation methods like panini pressing or adding spreads can substantially alter calorie density.

Macro Impact

A 1 sandwich serving contains 447 calories, 17g protein, 52g carbs, and 20g fat.

Calorie Burn

How long would it take to burn off 447 calories?
Walking3.5 mph, moderate pace
1 hour 44 min
YogaModerate effort, gentle pace
1 hour 16 min
SwimmingModerate effort, freestyle
57 min
Biking12-14 mph, moderate effort
46 min
StairsStair climbing, moderate pace
52 min
Running5 mph (12 min/mile)
38 min

Nutrition Facts

Serving size1 sandwich (150 g)
Amount per serving
Calories447
% Daily Value*
Total Fat20g
25%
Saturated Fat6g
30%
Trans Fat0.3g
Polyunsaturated Fat4g
Monounsaturated Fat8g
Cholesterol0mg
0%
Sodium1110mg
48%
Total Carbohydrate52g
19%
Dietary Fiber3g
9%
Total Sugars0g
Includes Added Sugars0g
0%
Protein17g
Vitamin D1mcg
5%
Calcium204mg
16%
Iron1mg
6%
Potassium215mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
52 / 275 g
19%
Fiber
3 / 28 g
9%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
20 / 78 g
25%
Monounsaturated
8 / 31 g
25%
Polyunsaturated
4 / 23 g
17%
Saturated
6 / 23 g
26%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
17 / 80 g
21%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
25%
Riboflavin, B2
0 / 1 mg
14%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
0 / 1 mg
0%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
24%
Folate
35 / 400 mcg
9%
Vitamin A
67 / 800 mcg
8%
Vitamin C
3 / 83 mg
3%
Vitamin D
1 / 15 mcg
7%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
204 / 1k mg
20%
Copper
0 / 1 mg
17%
Iron
1 / 13 mg
8%
Magnesium
33 / 370 mg
9%
Manganese
1 / 2 mg
22%
Phosphorous
332 / 700 mg
47%
Potassium
215 / 3k mg
7%
Selenium
9 / 55 mcg
16%
Sodium
1.1k / 2.3k mg
48%
Zinc
2 / 10 mg
22%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
17 / 150 mcg
11%
Chlorine
1.5k / 2.3k mg
67%
Other
Ethyl Alcohol
0 g
Water
58 g
Caffeine
0 mg
Choline
53 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Sandwich with ham and cheese, toasted, fast food. Frida. Public Food Key 1138.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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