Ham sandwich on white
Common food
Photo: Wikipedia
A classic ham sandwich on white bread is a study in comforting simplicity: soft, pillowy bread yielding to the savory, slightly salty bite of sliced ham. It's a quick, energy-dense meal, providing a solid protein boost (12.94g per 100g) alongside easily digestible carbohydrates for immediate fuel.
Calorie split: 28% protein · 55% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People adore its no-fuss, nostalgic appeal—it's the ultimate reliable comfort food, perfect for a quick lunch or a late-night snack. Its mild, familiar flavors make it a universally accepted canvas for countless additions.
⚠️ Watch-outs & how to enjoy it better
The refined white bread can cause a rapid blood-sugar spike, and the ham is often high in sodium. To counteract, pair it with a side of fiber-rich vegetables like lettuce and tomato, or choose a lower-sodium ham and whole-grain bread for a more balanced meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides quick-release carbohydrates for immediate energy.
- Simple, portable, and requires no preparation.
- Low in fat, making it a leaner sandwich option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic ham sandwich was a staple aboard the RMS Titanic, listed on the ship's menu as a 'ham sandwich' in the First Class Café Parisien.
Full nutrition (USDA data · scales with serving)
| Water | 55.0 g |
| Energy | 187 kcal |
| Protein | 12.9 g |
| Total lipid (fat) | 3.7 g |
| Carbohydrate, by difference | 25.6 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 112 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 184 mg |
| Potassium, K | 266 mg |
| Sodium, Na | 662 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 27.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.42 mg |
| Riboflavin | 0.25 mg |
| Niacin | 5.2 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 57.0 ug |
| Folic acid | 44.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 88.0 ug |
| Choline, total | 37.7 mg |
| Vitamin B-12 | 0.17 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 23.0 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.96 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.60 g |
| SFA 18:0 | 0.30 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 20.0 mg |
Amino acid profile (per 100g)
Estimated from HOT POCKETS Ham 'N Cheese Stuffed Sandwich, frozen — USDA does not publish this profile for Ham sandwich on white.
| Tryptophan | 0.13 g |
| Threonine | 0.35 g |
| Isoleucine | 0.39 g |
| Leucine | 0.73 g |
| Lysine | 0.54 g |
| Methionine | 0.19 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.41 g |
| Tyrosine | 0.26 g |
| Valine | 0.45 g |
| Arginine | 0.47 g |
| Histidine | 0.28 g |
| Alanine | 0.40 g |
| Aspartic acid | 0.65 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.39 g |
| Proline | 0.76 g |
| Serine | 0.42 g |
FAQ
Is a ham sandwich on white bread healthy?
It's a good source of protein but can be high in sodium and refined carbs. Its healthiness depends on portion size, the quality of the ham (low-sodium, lean), and what you pair it with.
How can I make a ham sandwich more nutritious?
Upgrade to whole-grain bread for more fiber, add plenty of vegetables like spinach, cucumber, or bell peppers, and use a thin layer of mustard instead of mayonnaise to cut down on fat.
What's the best way to store leftover ham sandwiches?
Wrap tightly in plastic wrap or store in an airtight container in the refrigerator for up to 2 days. The bread may soften; toasting it lightly can help restore some texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.87 kcal/g · 28% calories from protein · 1.2 g fiber · 2.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.49 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.