1 serving (150 grams) contains 300 calories, 18.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
476.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 9.5 g | 47% | |
| 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 | 28.6 g | 57% | |
| Vitamin D | 31.7 mcg | 158% | |
| Calcium | 317.5 mg | 24% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 396.8 mg | 8% | |
* 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 Open-faced ham and cheese sandwich
The open-faced ham and cheese sandwich is a savory dish believed to have origins in European cuisine, particularly popular in Scandinavian countries where open-faced sandwiches (or 'smørrebrød') are traditional. Composed of a single slice of bread topped with ham, cheese, and optionally garnished with veggies or herbs, it combines protein, healthy fats, and carbohydrates. Nutritionally, depending on the ingredients, it provides a good source of protein (from ham and cheese), calcium (from cheese), and fiber (from whole-grain bread if used). A typical serving can range from 250-400 calories, with macronutrient content varying based on portion sizes and specific ingredient choices.
Health Benefits
- High-quality protein from ham and cheese supports muscle repair and growth (approximately 10-15g of protein per serving).
- Calcium from cheese promotes strong bones and teeth, contributing to the 30-40% of the daily recommended intake per serving.
- Whole-grain bread, when used, provides dietary fiber that supports digestion and heart health, offering around 2-4g per serving.
Dietary Considerations
Selection and Storage
Store unused bread, ham, and cheese in airtight containers in the refrigerator and assemble fresh before eating. Consume within 3-5 days or as per the shortest expiration date of the ingredients.
Common Questions About Open-faced ham and cheese sandwich Nutrition
How much protein and calories are in an open-faced ham and cheese sandwich?
An open-faced ham and cheese sandwich typically contains around 15-20g of protein and 250-350 calories per serving, depending on ingredients. This estimate is based on using a single slice of bread, 2-3 ounces of ham, and a slice of cheese.
Can I eat an open-faced ham and cheese sandwich on a keto diet?
It depends on the type of bread used. Traditional bread is too high in carbs for keto, but substituting with a low-carb alternative like almond or coconut flour bread makes it keto-friendly. Ham and cheese themselves are keto-compatible.
Is an open-faced ham and cheese sandwich healthy?
While it can be a good source of protein and calcium, ham is often high in sodium and saturated fats. To make it healthier, opt for low-sodium or nitrate-free ham, whole-grain bread, and reduced-fat cheese.
What is the recommended portion size for an open-faced ham and cheese sandwich?
A single open-faced sandwich made with one slice of bread, 2-3 ounces of ham, and one slice of cheese is a balanced portion for a light meal or snack. Pair it with a side of vegetables or a salad for added nutrients.
How does an open-faced ham and cheese sandwich compare to a closed sandwich?
An open-faced sandwich generally contains fewer calories and carbs than a closed sandwich because it uses one slice of bread instead of two. This can make it a lighter option while still providing similar flavors and nutrition.
