Ham and cheese sandwich calories come to 288 for one regular sandwich (135 g) on white bread, or 213 per 100 g. The number to notice is sodium, not calories: one sandwich carries 967 mg, 42% of the daily value, while still delivering a solid 19 g of protein.
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
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
On white bread, with cheese · per 135 g
Calories
288 kcal
Protein
19 g
Carbohydrate
30 g
Fat
10.1 g
Saturated fat
4.5 g
Cholesterol
41 mg
Sodium
967 mg
Potassium
335 mg
Iron
2.4 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 →
Ham and cheese sandwich: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 regular (135 g)
288
19 g
30.3 g
10.1 g
967 mg
14%
1 large (205 g)
437
28.9 g
46 g
15.3 g
1,468 mg
22%
On wheat (135 g)
286
20.2 g
28.1 g
10.3 g
960 mg
14%
100 g
213
14.1 g
22.4 g
7.5 g
716 mg
11%
3 × 1 regular (135 g)
863
57 g
2,900 mg
5 × 1 regular (135 g)
1,438
95 g
4,833 mg
A large sandwich jumps to 437 calories
A regular ham and cheese sandwich on white bread weighs 135 g and lands at 288 calories, about 14% of the daily calorie value. It brings 30.3 g of carbs, 10.1 g of fat and 19 g of protein. Sugar stays low at 3.7 g. At this size, nothing on the label is extreme.
Size is where the total swings. A large sandwich weighs 205 g and comes to 437 calories, with 28.9 g of protein and 15.3 g of fat. That is 22% of the daily calorie value in a single item, so a thick deli-counter build costs far more than a lunchbox one.
Doubling up adds up fast. Two regular sandwiches total 575 calories and 38 g of protein, and three reach 863 calories. If you are hungry, one large sandwich still comes in well under two regular ones, so size up before you reach for a second. Weigh your bread and fillings once and you will know which version you actually make.
Carbs bring 42% of the calories, protein 26%
Per 100 g, the sandwich has 22.4 g of carbs, 14.1 g of protein and 7.5 g of fat. In calorie terms, carbs supply 42%, fat 31% and protein 26%. That is a balanced profile rather than a protein-heavy one, because the bread carries most of the carbs.
The protein is still the best part of the deal. One regular sandwich covers 38% of the daily value for protein with 19 g, and a large one covers 58% with 28.9 g. For a modest-calorie lunch, that is a solid return, and it is why this sandwich eats like a meal rather than a snack.
Fat is moderate at 10.1 g per regular sandwich. Per 100 g, 3.3 g of the 7.5 g of fat is saturated, close to half, which reflects the cheese and ham. Fiber is the weak spot: white bread leaves a regular sandwich at only 1.4 g, and per 100 g it holds just 1 g.
Sodium is the row to watch
One regular sandwich carries 967 mg of sodium, 42% of the daily value, while supplying only 14% of the day's calories. Calories make this sandwich look modest; sodium does not. Per 100 g it holds 716 mg, which is 31% of the daily value.
The large size pushes sodium to 1,468 mg, or 64% of the daily value. Two regular sandwiches reach 1,933 mg, and three hit 2,900 mg, more than a full day's daily value from one meal. Portion size matters even more for salt than for calories here.
If you watch sodium, treat one regular sandwich as most of the meal's salt budget. Choose sides that add little: fresh fruit, plain raw vegetables or unsalted nuts instead of chips, pickles or canned soup. And if you are tempted by a second sandwich, know that it doubles the sodium along with the calories.
Wheat bread adds fiber, not calories
Swapping white for wheat barely touches the total. The same 135 g sandwich on wheat comes to 286 calories against 288 on white, and sodium is nearly identical at 960 mg. What changes is fiber: 3.2 g on wheat versus 1.4 g on white.
Protein ticks up slightly too, 20.2 g versus 19 g, while carbs drop to 28.1 g from 30.3 g. None of these are big moves on their own. If you eat this sandwich often, though, wheat is the easy upgrade that costs nothing in calories.
To round out the plate, add what the sandwich lacks. A side salad, raw vegetables or a piece of fruit bring fiber and potassium for few calories, while the sandwich itself offers 248 mg of potassium per 100 g. BodyPal can log the sandwich and its sides from a photo, so the extras do not slip out of your count.
How does ham and cheese sandwich compare?
Here is how a ham and cheese sandwich stacks up against fish, pulled pork and chicken salad sandwiches, per 100 g and per usual serving.
Verdict: Ham and cheese is the lightest of the four per 100 g, while the fish, pulled pork and chicken salad sandwiches run 236 to 246 calories, so pick it if calories come first. If you watch sodium, the fish sandwich is the better pick at 403 mg per 100 g, and skip chicken salad if you want less fat, since it carries 13.7 g.
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.
Does a ham and cheese sandwich on white bread have more calories than one on wheat?
Barely. A 135 g sandwich on white bread has 288 calories, and the same sandwich on wheat has 286. Wheat gives you 3.2 g of fiber against 1.4 g on white, so it wins on fiber.
How many calories are in 2 ham and cheese sandwiches?
Two regular sandwiches come to 575 calories, with 38 g of protein. They also carry 1,933 mg of sodium, so the salt climbs faster than the calories when you double up.
How many calories does an average-size ham and cheese sandwich have?
A regular 135 g sandwich averages 288 calories, while a large 205 g sandwich comes to 437. Size decides where your sandwich lands far more than the choice of white or wheat bread.
Is a ham and cheese toastie healthy?
The sandwich itself brings 19 g of protein for 288 calories, a fair trade. The weak spot is sodium at 967 mg, 42% of the daily value, and any butter used for toasting adds calories beyond these figures.
