Ham and Cheese Sandwich with Cantaloupe calories & nutrition
Ham and Cheese Sandwich with Cantaloupe contains 525 calories per serving (26% of a 2,000 kcal daily diet), with 24g fat, 51g carbs, and 28g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Ham and Cheese Sandwich with Cantaloupe?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Whole wheat bread | 70 g | 180 | 2 | 34 | 8 |
| Deli ham | 60 g | 72 | 2 | 2 | 11 |
| Cheddar cheese | 28 g | 114 | 9 | 1 | 7 |
| Mayonnaise | 15 ml | 100 | 11 | 0 | 0 |
| Lettuce | 15 g | 2 | 0 | 0.5 | 0.2 |
| Tomato | 30 g | 6 | 0 | 1.2 | 0.3 |
| Cantaloupe | 150 g | 51 | 0.3 | 12 | 1.2 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Whole wheat bread · Deli ham · Cheddar cheese · Mayonnaise · Lettuce · Tomato · Cantaloupe
How does Ham and Cheese Sandwich with Cantaloupe compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| 10-inch Pizza with Chicken and Cheese | 620g | 1365 | 97g | +840 kcal, more protein |
| 3-Ingredient Cottage Cheese Bagel | 99g | 188 | 14g | -337 kcal, less protein |
| 7-Eleven Meat Sauce Spaghetti with Cheese | 350g | 597 | 26g | +72 kcal, less protein |
| Airline meal with chicken, vegetables, and cheese | 473g | 533 | 55g | +8 kcal, more protein |
Frequently Asked Questions
Is Ham and Cheese Sandwich with Cantaloupe healthy?
Yes. With 28g of protein and only 51g of carbs, Ham and Cheese Sandwich with Cantaloupe is a nutritious meal. At 143 kcal/100 g, it has low energy density — filling without excessive calories.
Is Ham and Cheese Sandwich with Cantaloupe good for weight loss?
Yes. At 525 calories with 28g protein, Ham and Cheese Sandwich with Cantaloupe 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 with Cantaloupe?
One serving contains 28g of protein, which is about 28% 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 with Cantaloupe?
- Macro split: fat 42%, carbs 39%, protein 19%
- Energy density: 143 kcal/100 g (low)
- Top calorie contributors: Whole wheat bread, Cheddar cheese, Mayonnaise
How long does it take to burn off Ham and Cheese Sandwich with Cantaloupe?
- Jogging: ~60 min
- Cycling: ~69 min
- Walking: ~129 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Ham and Cheese Sandwich with Cantaloupe?
- kcal: 26% of daily intake
- Fat: 35% of daily intake
- Carb: 25% of daily intake
- Protein: 28% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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