🧪 Nutrition Facts
- Calories 329.7
- Total Fat 19.0 g
- Saturated Fat 10.0 g
- Cholesterol 50.4 mg
- Sodium 800.1 mg
- Potassium 41.0 mg
- Total Carbohydrate 33.0 g
- Dietary Fiber 0.0 g
- Sugars 3.0 g
- Protein 9.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 131.3 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.0 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
At 329.7 calories per serving (1 Serving (105.0g)), Grilled Ham & Cheese Sandwich is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (19.0g, 50.4% of calories), including 10.0g of saturated fat. One thing to note: a single serving contains 800.1mg of sodium (35% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
White Bread (enriched Wheat Flour [malted Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate, Riboflavin, Folic Acid], Water, Sugar, Yeast, Soybean Oil, Salt, Calcium Propionate [preservative], Monoglycerides, Datem, Calcium Sulfate, Soy Lecithin, Citric Acid, Grain Vinegar, Wheat Gluten, Potassium Iodate, Monocalcium Phosphate), Ham (ham Cured with Water, Dextrose, Salt, Contains 2% of Less of Potassium Lactate, Sodium Erythorbate, Sodium Nitrite), Swiss-American Cheese (milk and Part-Skim Milk, Cream, Water, Sodium Citrate, Salt, Cheese Culture, Citric Acid, Sorbic Acid [preservative], Enzymes, Soy Lecithin), Butter (pasteurized Cream, Salt), Bread Crumbs (bleached Wheat Flour, Dextrose, Yeast, Canola and Palm Oil, Salt), Maltodextrin.
🔬 Ingredient Analysis
Artificial Preservatives: Sorbic Acid, Sodium Nitrite, Calcium Propionate
Emulsifiers / Stabilisers: Monoglycerides, Datem, Lecithin, Soy Lecithin
Fortification / Enrichment Agents: Reduced Iron, Niacin, Riboflavin, Folic Acid, Potassium Iodate
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 Grilled Ham & Cheese Sandwich — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Grilled Ham & Cheese Sandwich contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 329.7 kcal | 16.5% |
| Total Fat | 19.0 g | 24% |
| Saturated Fat | 10.0 g | 50% |
| Cholesterol | 50.4 mg | 17% |
| Sodium | 800.1 mg | 35% ⚠️ |
| Total Carbohydrate | 33.0 g | 12% |
| Total Sugars | 3.0 g | 6% |
| Protein | 9.0 g | 18% |
| Calcium | 131.3 mg | 10% |
| Iron | 2.0 mg | 11% |
| Potassium | 41.0 mg | 1% |
* 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
Grilled Ham & Cheese Sandwich accounts for 16.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 50.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 329.7 calories in Grilled Ham & Cheese Sandwich? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 24.9 min |
| Walking: 17 minutes per mile | 56.9 min |
| Cycling (Low Intensity) | 36.1 min |
| HIIT | 30.5 min |
| Golf (Walking with Clubs) | 50.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Grilled Ham & Cheese Sandwich
Is Grilled Ham & Cheese Sandwich good for weight loss?
This sandwich is moderately calorie-dense at 330 calories per 105g serving, so portion control would be important if you're watching your weight. The 9g of protein helps with satiety, but the 33g of carbs from white bread and the 19g of fat mean it's not a particularly lean choice for weight loss efforts.
Is Grilled Ham & Cheese Sandwich good for muscle building?
With 9g of protein per serving, this sandwich provides a modest amount of muscle-building amino acids, though you'd likely want additional protein sources to reach optimal intake for strength training. The carbohydrates can support post-workout recovery, but a higher-protein option would be more beneficial.
How might Grilled Ham & Cheese Sandwich affect blood sugar?
The white bread and added sugars will cause a moderate to quick rise in blood sugar since there's minimal fiber to slow digestion. With only 3g of sugar listed directly, the main blood sugar impact comes from the refined carbohydrates in the bread.
Is Grilled Ham & Cheese Sandwich heart-healthy?
The high sodium content and saturated fat (10g) are concerns for heart health, particularly if this is a regular meal choice. The cheese and butter contribute additional saturated fat that can raise LDL cholesterol over time.
What should I watch out for with Grilled Ham & Cheese Sandwich?
Sodium is the biggest concern at 800mg per serving—that's over a third of the daily recommended limit in a single sandwich. The saturated fat content at 10g is also notable, and the refined white bread means you're getting carbs with minimal fiber, which won't keep you feeling full for long.
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.
