Ham and cheese on bread, with lettuce, mayo (1 sandwich) contains 29. 4g total carbs, 27. 7g net carbs, 19. 1g fat, 23. 1g protein, and 386 calories.
Sandwiches make an easy, portable lunch. But have you ever wondered just how many calories are actually in your favorite ham and cheese sandwich? I researched the nutrition facts so you know exactly what you’re eating.
In this article we’ll look at the calorie and macro count in a typical ham cheese and mayo sandwich. We’ll also compare white vs whole wheat bread options.
Understanding the calories and nutrition in your sandwiches helps you make informed choices and meet your health goals Let’s dive in!
Overview of Calories in a Ham and Cheese Sandwich
A ham and cheese sandwich made with:
- 4 oz sliced ham
- 4 oz cheese
- 3 oz white or wheat bread
- Mayo
Contains approximately:
- 800 calories
- 50g fat
- 42g carbs
- 4g fiber
- 48g protein
That’s for the total sandwich – so around 400 calories per serving if you cut it in half.
This nutrition info is based on average calorie counts for deli ham, cheddar cheese, bread, and regular mayonnaise. Exact counts vary by specific brands.
Detailed Nutrition Facts
Here’s a more detailed look at the nutrition facts for a ham, cheese and mayonnaise sandwich:
- Total Calories: 800
- Total Fat: 50g
- Saturated Fat: 29g
- Trans Fat: 0g
- Cholesterol: 155mg
- Sodium: 2560mg
- Total Carbs: 42g
- Fiber: 4g
- Sugars: 10g
- Protein: 48g
For percentages – this sandwich provides about 77% of your daily recommended value for fat, 52% for cholesterol, 107% for sodium, and 98% for protein in one serving.
That’s a significant amount of sodium, fat, and cholesterol for one meal! As we’ll discuss next, whole wheat bread is a healthier option.
White vs Whole Wheat Bread Nutrition
There’s a nutritional difference between sandwiches made with white versus whole wheat bread:
- White bread – Around 70 calories and 1g fiber per slice
- Whole wheat bread – About 80 calories and 3g fiber per slice
Whole wheat bread also provides more vitamins, minerals and protein than white.
So the sandwich is lower in calories if you opt for white bread, but higher in beneficial nutrients with whole wheat. Choose whole grain for a healthier meal!
Best Low Calorie Fillings
To lighten up your sandwich, opt for lower calorie fillings like:
- Turkey, chicken, or roast beef
- Lean corned beef or low-sodium ham
- Vegetables – lettuce, tomatoes, peppers, carrots
- Low-fat cheese like Swiss or mozzarella
- Mustard instead of mayo
Combining lots of veggies with 3-4 oz of lean meat and cheese keeps your sandwich filling and nutritious, without excessive calories.
Healthiest Bread Options
Choosing the right bread makes a big difference nutritionally. Here are some healthy sandwich bread options:
- 100% whole wheat – Most fiber, nutrients
- Sprouted grain – Easier to digest
- Rye or pumpernickel – Low glycemic index
- Sourdough – Probiotics for gut health
- Dave’s Killer Bread – Organic, non-GMO
- Ezekiel bread – Made with whole grains and sprouts
Pick a fiber-rich whole grain bread for more nutrition in your sandwiches. Look for at least 3g fiber per serving.
Ideal Sandwich Sizes
Stick to regular sandwich sizes to control portions:
- Small sandwich – Around 300 calories
- Regular sandwich – Approximately 400 calories
- Large sandwich – Up to 600 calories
Avoid foot-long subs, club sandwiches, and pepperoni melts that pack in excess calories and fat. Split a regular sandwich with a side salad for a filling 400-calorie meal.
Healthy Sandwich Combinations
Get creative with nutritious sandwich combos like:
- Turkey, Swiss, lettuce, tomato on whole wheat
- Chicken salad with grapes on rye
- Roast beef, cheddar, onion, spinach on sourdough
- Grilled vegetables, hummus, sprouts on whole grain
- Egg salad, tomato, avocado on whole wheat
- Salmon salad, cucumber, cream cheese on bagel
Pile vegetables onto your sandwich or wrap for volume, nutrients and fewer calories.
Low Calorie Sandwich Condiments
Boost flavor while limiting calories with condiments like:
- Mustard – 0 calories
- Hot sauce – 0 calories
- Balsamic vinegar – 5 calories per tbsp
- Hummus – 25 calories per tbsp
- Avocado – 50 calories per oz
- Pesto – 80 calories per tbsp
- Light mayo – 35 calories per tbsp
Sprinkle on spices like garlic, onion, or Cajun seasoning too. Skip high-calorie condiments like regular mayo, creamy dressings, bacon, and sauces.
Sandwich Prep Tips
- Use 100-calorie sandwich thin breads
- Pickles add flavor for just 5 calories each
- Try lettuce wrap sandwiches instead of bread
- Cut sandwiches into smaller portions
- Opt for low-sodium deli meats to reduce sodium
- Load up on antioxidant-rich veggies like spinach, sprouts, and tomatoes.
Getting creative with sandwich ingredients ensures you get plenty of nutrition and keeps calories in check.
Should You Eat Sandwiches to Lose Weight?
Sandwiches can be part of a healthy weight loss diet in moderation. Just be mindful of these tips:
- Choose whole grain, high-fiber bread
- Limit bread to 1-2 slices per sandwich
- Load up on low-calorie vegetables
- Stick to 3-4 oz of lean protein
- Use mustard or other low-calorie condiments
- Avoid fatty meats like salami, sausage, bologna
- Skip extras like bacon, avocado, cheese if calorie counting
- Make sandwiches open-faced to halve the carbs and calories
As long as you watch your portions and load up on veggies, sandwiches can provide balanced nutrition to support weight loss.
Common Questions about Sandwich Calories
How many calories in a turkey sandwich?
A turkey sandwich on whole wheat bread with cheese, lettuce, tomato and mustard is approximately 300-400 calories.
How many calories in a ham and cheese sandwich?
A ham and cheese sandwich on white bread with mayo is around 400-500 calories. Choose lean ham and reduced fat cheese to cut calories.
How many calories in a sandwich per ounce?
There are 50-80 calories per ounce of sandwich fillings like deli meat, cheese, egg salad, tuna salad and chicken salad.
How much protein is in a ham and cheese sandwich?
A ham and cheese sandwich provides 25-30g of protein from the deli ham and cheese.
How can I order a healthy sandwich at restaurants?
Opt for grilled chicken or turkey sandwiches. Ask for extra veggies. Choose whole grain breads. Get dressing and condiments on the side.
The Bottom Line
A typical ham, cheese and mayo sandwich on white bread contains around 800 calories and 50g of fat. You can reduce the calories by using whole wheat bread, lean ham, low-fat cheese and lots of veggies. Stick to a regular sized sandwich vs. a foot-long to control portions. While sandwiches can be part of a healthy diet, balance with plenty of fruits, vegetables and lean protein sources as well. Watch your serving sizes, choose wholesome toppings and condiments, and enjoy sandwiches in moderation as part of an overall balanced eating plan.
