Whole grain ham and cheese sandwich
✓
Serving79 g

Calories in 1 Serving (79 g)
211.6 calories, 85.5 from fat
 
Carbs
18.3 g
 
Proteins
11.1 g
 
Fat
9.5 g
 
Sat. Fat
6 g

KEY FACTS

(learn about health benefits or risks)
  • Whole grain ham and cheese sandwich has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.1 cal/oz).
  • Rich in vitamins and minerals (22.5%/cal) - a good source of Manganese (controls the level of sugar in the blood), Calcium (helps you keep slim and trim), Selenium (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion), Zinc (one of the most important nutrients for infants and new mothers), Iron (aids in transporting oxygen to the body cells), Vitamin B12 (helps prevent Alzheimer's disease), Vitamin A (helps prevent infectious diseases and vision problems), Magnesium (helps you to get bigger and stronger muscles), Vitamin B6 (helps cure depression) and Copper (reduces the symptoms of arthritis).
  • Whole grain ham and cheese sandwich contains a moderate amount of risky components that may include saturated fat, cholesterol, sodium and sugars (0.03%/oz).
  • Good source of proteins (28% of DV/100g), fiber (32% of DV/100g) and relatively high in saturated fat (38% of DV/100g)!
Calories Nutrition Risky Content
Calorie Density
Medium
Density
(2.7 cal/g)
Nutrition Density
High
Density
(22.5 %/cal)
High Risk Components Density
Medium
Density
(0.8 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
22%
Protein
6%
Carbs
25%
Fiber
15%
Fat
30%
Saturated Fat
10%
Cholesterol
14%
Sodium
11%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)
Whole grain ham and cheese sandwich Vitamins Chart

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Manganese

Helps regulate the body's metabolism; Essential for healthy bones.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Whole grain ham and cheese sandwich

Serving Size: Serving (79g)

* Amount Per Serving
Calories 211.6 cal
Calories from Fat 85.5 cal
% Daily Value
Total Fat 9.5 g 14.6%
Saturated Fat 6 g 30%
Cholesterol 30 mg 10%
Sodium 341.5 mg 14.2%
Total Carbohydrate 18.3 g 6.1%
Dietary Fiber 6.3 g 25.1%
Sugars (Added) 3.2 g 10.5%
Protein 11.1 g 22.2%
 
Vitamins
Vitamin A 506.7 IU 10.1%
Vitamin B6 0.2 mg 9.3%
Vitamin B12 0.7 mcg 10.8%
Vitamin C 0.2 mg 0.4%
Vitamin D 7.1 mcg 1.8%
Vitamin E 2.1 mg 7%
Vitamin K 5.7 mcg 7.1%
 
Minerals
Calcium (Ca) 312.2 mg 31.2%
Copper (Cu) 0.2 mg 8.1%
Iron (Fe) 2.1 mg 11.7%
Magnesium (Mg) 39.2 mg 9.8%
Manganese (Mn) 0.8 mg 40.7%
Potassium (K) 147 mg 4.2%
Phosphorus (P) 207.3 mg 20.7%
Selenium (Se) 19.4 mcg 27.7%
Zinc (Zn) 1.9 mg 12.6%