Calories in Ham and Cheese Sandwich

As the name suggests, ham and cheese sandwich contains grated or sliced cheese and sliced ham between two slices of bread. You can put onion, tomato slices, lettuce, parsley to decorate the sandwich and to increase the nutritional value of the sandwich. Those who like may apply butter to the bread and may enjoy toast sandwich. So answer to the question how many calories are there in a ham and cheese sandwich, depends mainly upon the quantity and type of ingredients used.

Ham and Cheese Sandwich Calorie Count

• One ham and cheese sandwich (about 146 g) contains approximately 350 calories.
• Two 25-gram of slices of bread that are used to make the sandwich, offer 130 to 135 calories. The calorie content varies according to the type of bread.
• Usually, one ounce cheese slice is put on the ham. The cheese may contain 70 to 107 calories, depending upon the type used.
• 2 ounce serving of chipped ham or 3 thin slices of extra lean ham in the sandwich contains about 70 calories.
• 2 slices or regular sliced ham (comes with 11% fat) contain about 91 calories.
• Calories in the condiments and vegetables make the total calories around 350.
• 100 g ham and cheese toasted sandwich from Coffee Republic contains about 268 calories.
• Calories in grilled ham and cheese on wheat (one sandwich of 5.5 oz.) are around 405.
• A grilled ham and cheese sandwich (100 g) with spread contains about 262 calories.

To lower the calories in ham and cheese sandwich, you can use low fat cheese and butter, you can avoid butter and you can select extra lean ham. Choosing a whole grain bread and adding fresh vegetables helps raise the nutritional value of the sandwich. White bread contains more salt than brown bread. Moreover, brown bread is rich in fiber content than white bread. Fiber improves your digestive health. If interested, know more about the calories in cheese sandwich. For now, let us take a look at the nutritional facts of cheese and ham sandwich.

Ham and Cheese Sandwich Nutrition Facts

One ham and cheese sandwich (146 g) contains:

Description	Quantity
Calories	352
Total fat	15.5 g
Saturated fat	6.4 g
Polyunsaturated fat	1.4 g
Monounsaturated fat	7.7 g
Cholesterol	58 mg
Sodium	771 mg
Potassium	0 mg
Total carbohydrates	33.3 g
Dietary Fiber	0 g
Sugars	0 g
Protein	20.70 g

You must have noticed that the sandwich is quite high in protein but it is also high in fat and sodium which are bad for health. The sandwich doesn't provide any fiber and it contains a significant amount of cholesterol. High amount of sodium and lack of potassium can prove harmful for heart health. This sandwich contains vitamins A, B, C. It is a good source of B vitamins and minerals like calcium, magnesium, zinc and iron.

Now that you know the nutrition facts of ham and cheese sandwich, you can enjoy a homemade healthy sandwich which may have less calories. You can select the ingredients yourself. The ham in the homemade sandwich can be a better quality ham and the cheese can be a low fat cheese. You can avoid creamy spread or butter and you can use fiber rich brown bread for making your favorite sandwich. You can also avoid salad cream and mayonnaise, or you may use low fat versions to reduce the calorie count. Thus, you can reduce the amount of fat and cholesterol in the sandwich, by choosing healthy ingredients.