Ham sandwich on white, with cheese
Common food
Photo: Wikipedia
A classic comfort food, this sandwich layers savory, salty ham and creamy, mild cheese between soft, pillowy slices of white bread. The texture is a satisfying contrast of tender bread, smooth cheese, and the slight chew of deli ham. Nutritionally, it's a quick, protein-rich bite with moderate calories, making it a staple for a fast lunch or snack.
Calorie split: 26% protein · 42% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People adore its simplicity and nostalgic, comforting flavor profile—the salty-savory combination of ham and cheese is universally appealing. It's a beloved, versatile staple that can be dressed up or down, from a school lunch to a diner classic.
⚠️ Watch-outs & how to enjoy it better
The white bread and processed ham can lead to blood sugar spikes and are often high in sodium, which may concern those monitoring blood pressure or glucose. Opt for whole-grain bread and lower-sodium ham, and pair with fiber-rich vegetables like lettuce or tomato to slow digestion.
Key benefits
- High-quality protein for muscle maintenance
- Quick source of energy from carbohydrates
- Contains calcium from the cheese
- Convenient, portable, and no-cook meal
- Customizable with various condiments
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic 'Croque Monsieur' is essentially a hot ham and cheese sandwich, and its female counterpart, the 'Croque Madame,' is topped with a fried egg, said to resemble a woman's hat.
Full nutrition (USDA data · scales with serving)
| Water | 52.9 g |
| Energy | 213 kcal |
| Protein | 14.1 g |
| Total lipid (fat) | 7.5 g |
| Carbohydrate, by difference | 22.4 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 232 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 245 mg |
| Potassium, K | 248 mg |
| Sodium, Na | 716 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 26.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.27 mg |
| Niacin | 4.4 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 51.0 ug |
| Folic acid | 38.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 77.0 ug |
| Choline, total | 35.3 mg |
| Vitamin B-12 | 0.38 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 41.0 ug |
| Retinol | 40.0 ug |
| Carotene, beta | 12.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.3 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.43 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.68 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.03 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 | 30.0 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 and cheese sandwich healthy?
It can be part of a balanced diet. Its healthiness depends on the ingredients: choosing whole-grain bread, lean ham, and low-fat cheese boosts its nutritional value. Be mindful of sodium and portion size.
How do I keep the bread from getting soggy?
Create a moisture barrier. Spread butter or mayonnaise on the inside of the bread slices before adding fillings. For a packed lunch, keep wet ingredients like tomatoes separate until ready to eat.
What cheese melts best for a hot ham sandwich?
For a smooth, creamy melt, classic choices are Swiss, Gruyère, or American. Provolone and mild cheddar also melt well, offering a slightly sharper flavor.
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 2.13 kcal/g · 26% calories from protein · 1.0 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: 2.89 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.