1 serving (150 grams) contains 350 calories, 20.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
555.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 12.7 g | 63% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 63.5 mg | 21% | |
| Sodium | 1269.8 mg | 55% | |
| Total Carbohydrates | 47.6 g | 17% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 6.3 g | ||
| protein | 31.7 g | 63% | |
| Vitamin D | 79.4 mcg | 397% | |
| Calcium | 476.2 mg | 36% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 317.5 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Grilled ham and cheese sandwich
The grilled ham and cheese sandwich is a popular comfort food that originated in the early 20th century, often associated with American and European cuisines. This dish typically consists of slices of ham and a type of cheese, such as cheddar or Swiss, sandwiched between buttered bread and lightly grilled or pan-fried until crisp and golden. It delivers a balanced macronutrient profile, being rich in protein from the ham and cheese, carbohydrates from the bread, and fats from the butter and cheese. A standard grilled ham and cheese sandwich provides approximately 350-500 calories, 15-20g of protein, and varying amounts of calcium and sodium, largely depending on the types of bread, cheese, and ham used.
Health Benefits
- Provides a high-quality source of protein, with 15-20g per serving, supporting muscle repair and growth.
- Rich in calcium, primarily from the cheese, offering around 20-25% of the daily recommended intake to support bone health.
- Contains iron from the ham, contributing to oxygen transportation in the blood and reducing fatigue.
Dietary Considerations
Selection and Storage
Store leftover sandwiches in an airtight container in the refrigerator for up to 2 days. Reheat in an oven or toaster for best results to retain crispness.
Common Questions About Grilled ham and cheese sandwich Nutrition
How many calories and how much protein are in a grilled ham and cheese sandwich?
A standard grilled ham and cheese sandwich contains approximately 350-400 calories and 20-25 grams of protein, depending on the type and amount of bread, cheese, and ham used. Whole-grain bread and lean ham can increase the fiber and protein content while reducing unhealthy fats.
Can I eat a grilled ham and cheese sandwich on a low-carb or keto diet?
A traditional grilled ham and cheese sandwich is not ideal for keto or strict low-carb diets as it typically contains 25-30 grams of carbohydrates from the bread. However, you can make a keto-friendly version by using low-carb bread or wrapping the ham and cheese in lettuce instead.
Is a grilled ham and cheese sandwich healthy?
While a grilled ham and cheese sandwich provides protein (about 20-25 grams) and calcium from the cheese, it can also be high in sodium and saturated fat due to the processed meats and cheese. Opting for lean ham, reduced-fat cheese, and whole-grain bread can make it a healthier choice.
What is the recommended serving size for a grilled ham and cheese sandwich?
A single serving of a grilled ham and cheese sandwich is typically one sandwich, which includes two slices of bread, 2-3 ounces of ham, and one slice of cheese. Pair it with a side of vegetables or a salad to create a more balanced meal.
How does a grilled ham and cheese sandwich compare to a grilled cheese sandwich in terms of nutrition?
A grilled ham and cheese sandwich has more protein (20-25 grams versus 10-12 grams in a grilled cheese) due to the ham, but it also tends to have higher sodium levels. To keep either option balanced, choose whole-grain bread and include fresh vegetables on the side.
