Ham sandwich or sub, with cheese, restaurant
Common food
Photo: Wikipedia
A classic deli staple, this sandwich layers salty, savory ham and melted cheese between soft bread, often served as a submarine roll or sliced loaf. The texture is a satisfying mix of tender meat, creamy cheese, and a slight chew from the bread, with a savory, umami-rich flavor profile. Nutritionally, it provides a solid protein boost from the ham and cheese, making it a more substantial option than a simple veggie sandwich.
Calorie split: 28% protein · 38% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar flavor and the satisfying combination of salty ham, melted cheese, and soft bread. It's a versatile meal that can be enjoyed hot or cold, making it a go-to for quick lunches or casual dinners.
⚠️ Watch-outs & how to enjoy it better
The sandwich can be high in sodium from the processed ham and cheese, which may concern those monitoring blood pressure. It's also relatively low in fiber, which can lead to a quicker return of hunger. To counteract this, pair it with a side salad or vegetables to add fiber and volume, and opt for lower-sodium deli meats when possible.
Key benefits
- Good source of protein for muscle maintenance and satiety.
- Provides calcium from the cheese for bone health.
- Convenient and portable meal option.
- Can be customized with vegetables for added nutrients.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic 'ham and cheese' pairing is so iconic that it's one of the most common sandwich combinations worldwide, with regional variations like the French 'jambon-beurre' or the Cuban 'Cubano'.
Full nutrition (USDA data · scales with serving)
| Water | 54.4 g |
| Energy | 210 kcal |
| Protein | 14.6 g |
| Total lipid (fat) | 8.1 g |
| Carbohydrate, by difference | 19.7 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 242 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 261 mg |
| Potassium, K | 260 mg |
| Sodium, Na | 744 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 26.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.35 mg |
| Riboflavin | 0.27 mg |
| Niacin | 4.4 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 45.0 ug |
| Folic acid | 33.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 68.0 ug |
| Choline, total | 37.1 mg |
| Vitamin B-12 | 0.43 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 48.0 ug |
| Retinol | 46.0 ug |
| Carotene, beta | 14.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 20.0 ug |
| Vitamin E (alpha-tocopherol) | 0.34 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.90 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 | 3.7 g |
| SFA 4:0 | 0.11 g |
| SFA 6:0 | 0.08 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.13 g |
| SFA 12:0 | 0.15 g |
| SFA 14:0 | 0.49 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.75 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.10 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) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 34.0 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 or sub.
| 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 a good source of protein?
Yes, it provides a good amount of protein from the ham and cheese, which helps with satiety and muscle maintenance.
How can I make a ham and cheese sandwich healthier?
Use whole-grain bread, add plenty of vegetables like lettuce, tomato, and cucumber, and choose lower-sodium deli meats and reduced-fat cheese.
Can I eat a ham and cheese sandwich if I'm lactose intolerant?
You can use lactose-free cheese or opt for a dairy-free cheese alternative. Some aged cheeses are naturally lower in lactose.
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 2.10 kcal/g · 28% calories from protein · 0.9 g fiber · 2.5 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: 2.86 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.