Ham and Cheese Sandwich on Whole Wheat Bread calories & nutrition
Ham and Cheese Sandwich on Whole Wheat Bread contains 599 calories per serving (30% of a 2,000 kcal daily diet), with 29g fat, 48g carbs, and 36g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Ham and Cheese Sandwich on Whole Wheat Bread?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Whole wheat bread | 3.5 oz | 246 | 3 | 44 | 11 |
| Deli ham | 3 oz | 138 | 6 | 3 | 18 |
| Cheddar cheese | 1 oz | 114 | 9 | 1 | 7 |
| Leaf lettuce | 0.5 oz | 2 | 0 | 0.5 | 0 |
| Mayonnaise | 0.5 floz | 99 | 11 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Whole wheat bread · Deli ham · Cheddar cheese · Leaf lettuce · Mayonnaise
How does Ham and Cheese Sandwich on Whole Wheat Bread compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| 10-inch Pizza with Chicken and Cheese | 620g | 1365 | 97g | +766 kcal, more protein |
| 7-Eleven Meat Sauce Spaghetti with Cheese | 350g | 597 | 26g | -2 kcal, less protein |
| Albanian Salad with Feta Cheese | 260g | 258 | 9g | -341 kcal, less protein |
| Albanian style meal with potatoes, cured meat, cheese and olives | 410g | 825 | 32g | +226 kcal, less protein |
Frequently Asked Questions
Is Ham and Cheese Sandwich on Whole Wheat Bread healthy?
In moderation. Ham and Cheese Sandwich on Whole Wheat Bread is calorie-dense at 281 kcal/4 oz. With 36g protein and 48g carbs, it provides good nutrition but watch portion sizes.
Is Ham and Cheese Sandwich on Whole Wheat Bread good for weight loss?
Yes. At 599 calories with 36g protein, Ham and Cheese Sandwich on Whole Wheat Bread 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 Bread?
One serving contains 36g of protein, which is about 36% 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 Bread?
- Macro split: fat 44%, carbs 32%, protein 24%
- Energy density: 281 kcal/4 oz (high)
- Top calorie contributors: Whole wheat bread, Deli ham, Cheddar cheese
How long does it take to burn off Ham and Cheese Sandwich on Whole Wheat Bread?
- Jogging: ~68 min
- Cycling: ~79 min
- Walking: ~147 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Ham and Cheese Sandwich on Whole Wheat Bread?
- kcal: 30% of daily intake
- Fat: 41% of daily intake
- Carb: 24% of daily intake
- Protein: 36% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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