🧪 Nutrition Facts
- Calories 299.5
- Total Fat 14.0 g
- Saturated Fat 3.5 g
- Cholesterol 24.9 mg
- Sodium 579.7 mg
- Potassium 0.0 mg
- Total Carbohydrate 29.0 g
- Dietary Fiber 1.0 g
- Sugars 0.0 g
- Protein 11.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 1.2 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 20.3 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 299.5 calories per serving (1 Serving (113.0g)), Ham & Cheese Rolls is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (14.0g, 44.1% of calories), including 3.5g of saturated fat. It contains 1.8mg of iron (10% DV), which plays a key role in oxygen transport and energy metabolism.
📝 Ingredients
Filling: Cooked Ham (natural Pork Broth, Dextrose, Salt, Modified Corn Starch, Contains 2% or Less of the Following: Potassium Lactate, Potassium Acetate, Sodium Diacetate, Sodium Phosphates, Flavoring, Sodium Erythorbate, Sodium Nitrite, Maltodextrin, Yeast Extract, Modified Potato Starch), Water, Cheddar Cheese (pasteurized Milk, Cheese Cultures, Salt, Enzymes, Annatto [color]), Modified Food Starch, Sweet Dairy Whey, Cheese Sauce Mix (whey, Modified Food Starch, Cheddar Cheese [pasteurized Milk, Cheese Cultures, Salt, Enzymes], Salt, Whey Protein Concentrate, Less than 2% of Butter Milk Solids, Sodium Phosphate, Cream, Lactic Acid, Yellow 5, Yellow 6), Citrus Fiber, Garlic Powder, Onion Powder, Spice. Tortilla: Enriched Flour (bleached Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Corn Flour (stoneground Corn Masa Flour, Trace of Lime), Vegetable Oil (soybean, Canola, And/or Corn Oil), Salt, Modified Food Starch, Baking Powder (sodium Bicarbonate, Corn Starch, Sodium Aluminum Sulfate, Calcium Sulfate, Monocalcium Phosphate), Guar Gum, Dough Conditioner (sodium Metabisulfite, Corn Starch, Microcrystalline Cellulose, Dicalcium Phosphate). Fried in: Vegetable Oil (soybean, Canola, And/or Corn Oil).
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Nitrite, Sodium Metabisulfite, Sodium Diacetate
Artificial Colours: Yellow 5, Yellow 6
Emulsifiers / Stabilisers: Microcrystalline Cellulose, Guar Gum, Modified Food Starch, Modified Corn Starch, Modified Potato Starch
Flavour Enhancers: Yeast Extract
Fortification / Enrichment Agents: Reduced Iron, Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Ham & Cheese Rolls — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Ham & Cheese Rolls contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 299.5 kcal | 15% |
| Total Fat | 14.0 g | 18% |
| Saturated Fat | 3.5 g | 18% |
| Cholesterol | 24.9 mg | 8% |
| Sodium | 579.7 mg | 25% |
| Total Carbohydrate | 29.0 g | 11% |
| Dietary Fiber | 1.0 g | 4% |
| Protein | 11.0 g | 22% |
| Vitamin C | 1.2 mg | 1% |
| Calcium | 20.3 mg | 2% |
| Iron | 1.8 mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Ham & Cheese Rolls accounts for 15% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 44.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 299.5 calories in Ham & Cheese Rolls? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 22.6 min |
| Walking: 17 minutes per mile | 51.7 min |
| Cycling (Low Intensity) | 32.7 min |
| HIIT | 27.7 min |
| Cross-country Skiing | 37.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham & Cheese Rolls
Is Ham & Cheese Rolls good for weight loss?
At 299 calories per roll with modest protein (11g) and relatively high carbs (29g), these aren't ideal for weight loss. The combination of refined carbs and fried preparation means they're calorie-dense without much satiety benefit.
Is Ham & Cheese Rolls good for muscle building?
The 11g of protein per roll is moderate but not substantial for muscle-building goals. You'd need to pair these with other high-protein foods or eat multiple rolls to meet typical protein targets for recovery.
Is Ham & Cheese Rolls good post-workout fuel?
These rolls provide both carbs and protein, making them a reasonable quick option after exercise, though they're not optimized for it. The 29g of carbs help replenish glycogen, but the fried format and lack of additional nutrients make whole-food alternatives more beneficial.
Is Ham & Cheese Rolls heart-healthy?
The saturated fat content is relatively modest at 3.5g, but the high sodium is a concern for heart health. Processed meats like ham typically contain additives that nutritionists recommend limiting for cardiovascular wellness.
What should I watch out for with Ham & Cheese Rolls?
Sodium content at 580mg per roll is notable—three rolls would exceed a third of the daily limit. The fried preparation adds unnecessary calories from oil, and the ingredient list includes several additives like sodium nitrite and food colorings that some people prefer to minimize.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
