Whole wheat ham and cheese sandwich: calories and nutrition facts

Whole wheat ham and cheese sandwich has 240 kcal per 100 g. One serving, 1 Sandwich (140 g), has 336 kcal.

Calories: 240 kcal
Protein: 11.2 g
Carbohydrates: 23.8 g
Fat: 10.5 g

Per 100 g

Whole wheat ham and cheese sandwich: how many calories?

Whole wheat ham and cheese sandwich has 240 kcal per 100 g, with 11.2 g protein, 23.8 g carbs and 10.5 g fat. A 140 g serving (1 Sandwich) has 336 kcal. That is more than the average for Starters & Mains (171 kcal per 100 g). Most of its calories come from carbohydrates.

Where the calories come from

Protein19%
Carbohydrates41%
Fat40%

Calculate a portion

Amountg

Calories: 336 kcal
Protein: 15.7 g
Carbohydrates: 33.3 g
Fat: 14.7 g

Nutrition facts

Nutrient	Per 100 g	Per serving (140 g)
Calories	240 kcal	336 kcal
Fat	10.5 g	14.7 g
of which saturated fat	3 g	4.2 g
Carbohydrates	23.8 g	33.3 g
of which sugars	3 g	4.1 g
Fiber	2.7 g	3.8 g
Protein	11.2 g	15.7 g
Sodium	687 mg	962 mg
Water	49.2 g	68.9 g
Vitamin C	3.2 mg	4.5 mg
Calcium	117 mg	164 mg
Iron	1 mg	1.3 mg
Potassium	202 mg	283 mg
Magnesium	32 mg	45 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(240 kcal)	12%
Fat(10.5 g)	15%
of which saturated fat(3 g)	15%
Carbohydrates(23.8 g)	9%
of which sugars(3 g)	3%
Protein(11.2 g)	22%
Salt(1.72 g)	29%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

Source of protein (at least 12% of calories)
Low sugars (5 g or less)

Whole wheat ham and cheese sandwich: frequently asked questions

Whole wheat ham and cheese sandwich: how many calories per serving?

A 140 g serving (1 Sandwich) has 336 kcal.

Whole wheat ham and cheese sandwich: how much protein?

Whole wheat ham and cheese sandwich contains 11.2 g of protein per 100 g, 22% of the 50 g reference intake.

Whole wheat ham and cheese sandwich: how much fibre?

Whole wheat ham and cheese sandwich provides 2.7 g of fibre per 100 g, 11% of the 25 g a day recommended by EFSA.

Whole wheat ham and cheese sandwich: how much makes 100 kcal?

100 kcal is about 42 g of this food.

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