Ham and Cheese Sandwich on Whole Wheat calories & nutrition
Ham and Cheese Sandwich on Whole Wheat contains 552 calories per serving (28% of a 2,000 kcal daily diet), with 28g fat, 43g carbs, and 30g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Ham and Cheese Sandwich on Whole Wheat?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Whole wheat bread | 3.2 oz | 220 | 3 | 40 | 8 |
| Sliced ham | 2.5 oz | 115 | 5 | 2 | 15.5 |
| Cheddar cheese | 1 oz | 115 | 9.5 | 0.5 | 7 |
| Lettuce | 0.5 oz | 2 | 0 | 0.5 | 0 |
| Mayonnaise | 0.5 oz | 100 | 11 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Whole wheat bread · Sliced ham · Cheddar cheese · Lettuce · Mayonnaise
How does Ham and Cheese Sandwich on Whole Wheat compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| 10-inch Pizza with Chicken and Cheese | 620g | 1365 | 97g | +813 kcal, more protein |
| 7-Eleven Meat Sauce Spaghetti with Cheese | 350g | 597 | 26g | +45 kcal, less protein |
| Albanian Salad with Feta Cheese | 260g | 258 | 9g | -294 kcal, less protein |
| Albanian style meal with potatoes, cured meat, cheese and olives | 410g | 825 | 32g | +273 kcal, more protein |
Frequently Asked Questions
Is Ham and Cheese Sandwich on Whole Wheat healthy?
In moderation. Ham and Cheese Sandwich on Whole Wheat is calorie-dense at 287 kcal/4 oz. With 30g protein and 43g carbs, it provides good nutrition but watch portion sizes.
Is Ham and Cheese Sandwich on Whole Wheat good for weight loss?
Yes. At 552 calories with 30g protein, Ham and Cheese Sandwich on Whole Wheat keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Ham and Cheese Sandwich on Whole Wheat?
One serving contains 30g of protein, which is about 31% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Ham and Cheese Sandwich on Whole Wheat?
- Macro split: fat 46%, carbs 31%, protein 23%
- Energy density: 287 kcal/4 oz (high)
- Top calorie contributors: Whole wheat bread, Sliced ham, Cheddar cheese
How long does it take to burn off Ham and Cheese Sandwich on Whole Wheat?
- Jogging: ~63 min
- Cycling: ~73 min
- Walking: ~135 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Ham and Cheese Sandwich on Whole Wheat?
- kcal: 28% of daily intake
- Fat: 41% of daily intake
- Carb: 22% of daily intake
- Protein: 31% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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