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Ham and cheese sandwich calories

Ham and cheese sandwich, on white bread, with cheese
288kcal
1 sandwich · 135 g, on white bread, with cheese
26%protein
19 gProtein
30 gCarbs
10.1 gFat
How to burn off 288 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
On white bread, with cheese · per 135 g
Calories288 kcal
Protein19 g
Carbohydrate30 g
Fat10.1 g
Saturated fat4.5 g
Cholesterol41 mg
Sodium967 mg
Potassium335 mg
Iron2.4 mg

Source: USDA FoodData Central

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Verified nutrition data

Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →

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Calories per 100 g
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Ham and cheese sandwich FAQs
How many calories are in a ham and cheese sandwich?

A regular ham and cheese sandwich on white bread (135 g) is about 288 calories. A large 205 g one comes to 437 calories.

Is a ham and cheese sandwich good for weight loss?

A regular sandwich is 288 calories and 213 calories per 100 g, and choosing the regular size over the large 205 g one is 149 calories less. It also carries 967 mg of sodium per regular sandwich.

Ham and cheese sandwich or fish sandwich: which has fewer calories?

Per 100 g the ham and cheese sandwich has 213 calories and the fish sandwich 236, so the ham and cheese version is 23 calories lighter for the same weight.

How much protein is in a ham and cheese sandwich?

A regular 135 g sandwich has 19.0 g of protein, with 10.1 g of fat and 30.3 g of carbs. Per 100 g that is 14.1 g of protein.