Whole grain sandwich with cheese and ham calories & nutrition
Whole grain sandwich with cheese and ham contains 371 calories per serving (19% of a 2,000 kcal daily diet), with 16g fat, 33g carbs, and 22g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Whole grain sandwich with cheese and ham?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Whole grain bread | 80 g | 200 | 4 | 32 | 9 |
| Gouda cheese | 30 g | 105 | 8.1 | 0.6 | 7.5 |
| Cooked ham | 25 g | 28 | 0.8 | 0.2 | 5 |
| Cream cheese spread | 15 g | 38 | 3.5 | 0.6 | 1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Whole grain bread · Gouda cheese · Cooked ham · Cream cheese spread
How does Whole grain sandwich with cheese and ham compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Avocado Egg Salad on Wholemeal Bun | 265g | 554 | 21g | +183 kcal, less protein |
| Bacon and Egg Sandwich on Wholemeal Bread | 215g | 532 | 27g | +161 kcal, more protein |
| Bacon sandwich on wholemeal bread | 180g | 489 | 32g | +118 kcal, more protein |
| Boiled egg on wholemeal toast | 97g | 224 | 10g | -147 kcal, less protein |
Frequently Asked Questions
Is Whole grain sandwich with cheese and ham healthy?
Yes. With 22g of protein and only 33g of carbs, Whole grain sandwich with cheese and ham is a nutritious meal. At 247 kcal/100 g, it has medium energy density — filling without excessive calories.
Is Whole grain sandwich with cheese and ham good for weight loss?
Yes. At 371 calories with 22g protein, Whole grain sandwich with cheese and ham keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Whole grain sandwich with cheese and ham?
One serving contains 22g of protein, which is about 23% 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 Whole grain sandwich with cheese and ham?
- Macro split: fat 40%, carbs 36%, protein 24%
- Energy density: 247 kcal/100 g (medium)
- Top calorie contributors: Whole grain bread, Gouda cheese, Cream cheese spread
How long does it take to burn off Whole grain sandwich with cheese and ham?
- Jogging: ~42 min
- Cycling: ~49 min
- Walking: ~91 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Whole grain sandwich with cheese and ham?
- kcal: 19% of daily intake
- Fat: 23% of daily intake
- Carb: 17% of daily intake
- Protein: 23% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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