How Many Calories Are in a Ham and Cheese Sandwich?

A ham and cheese sandwich is a classic combo that many of us have been enjoying since childhood. Whether you make your own at home or grab one from your favorite deli, this sandwich is an easy and filling option for breakfast, lunch, or dinner. But if you are watching your calorie intake, you may be wondering just how many calories are hiding between those two slices of bread. Let’s take a closer look at the average calorie count and nutrition facts for a basic ham and cheese sandwich.

Calorie Count Can Vary Based on Ingredients

There is no single answer to how many calories are in a ham and cheese sandwich. The number of calories can range quite a bit based on the specific ingredients used, portion sizes, and preparation methods. In general, a plain ham and cheese sandwich made with 2 slices of bread, 2 oz sliced ham and 1 oz cheese has around 300-400 calories. But each ingredient can add more calories

• Bread White bread has about 75-80 calories per slice while whole wheat is about 60-70 calories per slice. Specialty breads like croissants can be over 150 calories per serving.

• Ham: 2 oz of sliced deli ham ranges from about 70-110 calories depending on fat content.

• Cheese 1 oz of cheddar or American cheese is about 110 calories High-fat cheeses like Swiss can be around 120 calories for 1 oz

• Spread: 2 tsp of mayonnaise or butter adds about 100 extra calories.

• Veggies: Lettuce and tomato have minimal calories, while avocado and bacon can add 50+ more calories.

So a sandwich on croissants with 4 oz ham, 2 oz cheese, mayo, and avocado can end up with over 500 calories. Watching your portions and ingredients is key.

Average Calorie Count

Looking at popular ham and cheese sandwich options gives us a good average calorie baseline:

• A 6-inch Subway Ham & Cheese Sandwich has 300 calories
• Quiznos Ham & Cheese Sandwich has 310 calories
• Jason’s Deli Ham & Cheese Sandwich has 352 calories
• Panera Bread Ham & Swiss Sandwich has 400 calories

Based on these nutrition numbers, a typical 6-7-inch ham and cheese sandwich made with deli ham, cheddar cheese, and regular bread contains about 350 calories on average.

This assumes about 2 slices of bread, 2-3 oz of ham, 1-2 oz of cheese, lettuce, tomato, mustard, mayo, and no additional high-calorie toppings like bacon or avocado. Using lower calorie ingredients like light mayo or mustard instead of mayo can further reduce the calories by about 50-100.

Nutrition Facts

In addition to calories, a ham and cheese sandwich provides a good amount of protein from the ham and cheese. It also contains vitamins and minerals from the bread and veggies.

Here is the nutrition breakdown for a typical ham and cheese sandwich with about 350 calories:

• Total Fat: 15g
• Saturated Fat: 6g
• Trans Fat: 0g
• Cholesterol: 55mg
• Sodium: 700mg
• Total Carbs: 30g
• Dietary Fiber: 2g
• Sugars: 3g
• Protein: 20g

The sandwich provides about 20% of the Daily Value for fat, 20% DV for cholesterol, and 30% DV for sodium. It’s low in fiber, vitamins A and C, calcium, and potassium.

As you can see, a ham and cheese sandwich is high in sodium, which is common for deli and prepackaged meats and breads. Selecting low-sodium ham and using just 1 slice of cheese can help reduce the salty content.

Tips for Lightening Up Your Sandwich

If you want to enjoy a ham and cheese sandwich but are watching your calorie intake, there are easy ways to make it a lighter meal:

• Choose whole wheat bread over white bread
• Use 1 slice of cheese instead of 2
• Load up on veggies like lettuce, tomato, onion
• Use mustard instead of mayo or butter
• Pick lower sodium ham
• Skip extra ingredients like bacon or avocado
• Choose a small or mini sandwich instead of full-size
• Split the sandwich in half and save one part for later

With smart customizations and portion control, you can enjoy the classic ham and cheese sandwich even when counting calories! Aim for about 300-350 calories, limit salty processed meats and high-fat toppings, and fill up on nutritious veggies. This sandwich can be a well-balanced part of an overall healthy diet.