Black Forest Ham and Cheese Sandwich
The Black Forest Ham and Cheese Sandwich is a classic European-inspired deli sandwich, typically featuring thinly sliced, smoky Black Forest ham and melted cheese (like Swiss or Gruyère) between slices of rye or sourdough bread. Originating from the Black Forest region of Germany, it's a staple in delis and cafes worldwide.
🍽️ Nutrition at a glance
This sandwich is generally high in protein and fat, with moderate carbohydrates from the bread, and provides key nutrients like calcium, iron, and B vitamins. A typical serving can range from 400 to 600 calories, depending on the bread, cheese, and any added condiments.
Nutrition breakdown
| Calories | 420 kcal |
| Protein | 22 g |
| Carbs | 35 g |
| Fat | 21 g |
| Fiber | 2 g |
| Sugar | 4 g |
| Sodium | 1200 mg |
| Calcium | 250 mg |
| Iron | 2.5 mg |
| Potassium | 200 mg |
| Vitamin A | 150 µg RAE |
| Vitamin B12 | 1.5 µg |
| Vitamin D | 0.5 µg |
| Phosphorus | 300 mg |
| Selenium | 20 µg |
Per 1 sandwich (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a beloved example of German charcuterie traditions, with the ham's distinctive smoky flavor from beechwood smoking. Nutritionally, it offers a balanced mix of protein for muscle maintenance and calcium for bone health, making it a satisfying yet hearty meal option.
