Ham sandwich on wheat, with cheese: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A wholesome and comforting sandwich featuring slices of savory ham and melted cheese, nestled between two slices of hearty wheat bread. --- RECIPE --- Servings: 1 Prep Time: 7 minutes Ingredients: - 3-4 slices deli ham - 1 slice American or cheddar cheese - 2 slices wheat bread - 1 tbsp mayonnaise - 1 tsp mustard (optional) - 1 lettuce leaf (optional) Instructions: 1. 1. Spread mayonnaise (and mustard if using) on one side of each slice of wheat bread. 2. 2. Layer lettuce (if using), ham, and cheese on one slice of bread. 3. 3. If you want melted cheese, place the open-faced sandwich under a broiler for 1-2 minutes until cheese is bubbly, or heat in a pan. 4. 4. Top with the second slice of bread. 5. 5. Cut in half and serve.
Per 100g reference serving, Ham sandwich on wheat, with cheese provides 212 kcal of energy, 14.9g protein (28% of calories), 20.8g total carbohydrates (39% of calories, including 2.4g dietary fiber and 2.71g sugars), and 7.62g total fat (33% of calories).
Vitamins Profile in Ham sandwich on wheat, with cheese (Per 100g)
Track how Ham sandwich on wheat, with cheese contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 0.1 mg | 0.1% DV |
| Vitamin D (D2 + D3) | 0.8 µg | 4% DV |
| Vitamin B12 (Cobalamin) | 0.38 µg | 15.8% DV |
| Vitamin A (RAE) | 41 µg | 4.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.38 mg | 2.5% DV |
| Vitamin K (Phylloquinone) | 2.8 µg | 2.3% DV |
| Vitamin B1 (Thiamin) | 0.315 mg | 26.2% DV |
| Vitamin B2 (Riboflavin) | 0.258 mg | 19.8% DV |
| Vitamin B3 (Niacin) | 4.48 mg | 28% DV |
| Vitamin B6 (Pyridoxine) | 0.244 mg | 14.4% DV |
| Total Folate (Vitamin B9) | 34 µg | 8.5% DV |
| Folate (Dietary Folate Equivalents) | 38 µg | 9.5% DV |
| Natural Food Folate | 28 µg | 7% DV |
| Choline | 38.2 mg | 6.9% DV |
| Preformed Retinol | 40 µg | 4.4% DV |
| Beta-Carotene | 13 µg | 0.4% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 31 µg | 0.3% DV |
Minerals & Electrolytes in Ham sandwich on wheat, with cheese (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.68 mg | 9.3% DV |
| Calcium (Ca) | 211 mg | 16.2% DV |
| Magnesium (Mg) | 37 mg | 8.8% DV |
| Potassium (K) | 279 mg | 5.9% DV |
| Zinc (Zn) | 1.69 mg | 15.4% DV |
| Selenium (Se) | 28.5 µg | 51.8% DV |
| Phosphorus (P) | 268 mg | 21.4% DV |
| Copper (Cu) | 0.109 mg | 12.1% DV |
| Sodium (Na) | 711 mg | 30.9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.09 g | 5.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.944 g | 6.7% DV |
| Monounsaturated Fat (MUFA) | 1.87 g | 6.2% DV |
| Polyunsaturated Fat (PUFA) | 1.07 g | 5.4% DV |
| Saturated Fat (SFA) | 3.28 g | 16.4% DV |
| Dietary Cholesterol | 30 mg | 10% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Ham sandwich on wheat, with cheese contains 212 calories (kcal), 14.9g of protein, 20.8g of carbohydrates (2.4g fiber, 2.71g total sugars), and 7.62g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Ham sandwich on wheat, with cheese has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 7.67 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Ham sandwich on wheat, with cheese: Cereals containing gluten, Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 9+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Ham sandwich on wheat, with cheese by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.