Whole wheat ham & veggie sandwich: calories and nutrition facts
Whole wheat ham & veggie sandwich has 197 kcal per 100 g. One serving, 1 Sandwich (145 g), has 286 kcal.
- Calories
- 197 kcal
- Protein
- 8.5 g
- Carbohydrates
- 22.4 g
- Fat
- 7.6 g
Per 100 g
Whole wheat ham & veggie sandwich: how many calories?
Whole wheat ham & veggie sandwich has 197 kcal per 100 g, with 8.5 g protein, 22.4 g carbs and 7.6 g fat. A 145 g serving (1 Sandwich) has 286 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
- Protein18%
- Carbohydrates47%
- Fat36%
Calculate a portion
- Calories
- 286 kcal
- Protein
- 12.3 g
- Carbohydrates
- 32.5 g
- Fat
- 11 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (145 g) |
|---|---|---|
| Calories | 197 kcal | 286 kcal |
| Fat | 7.6 g | 11 g |
| of which saturated fat | 1.4 g | 2 g |
| Carbohydrates | 22.4 g | 32.5 g |
| of which sugars | 3.4 g | 4.9 g |
| Fiber | 2.7 g | 3.9 g |
| Protein | 8.5 g | 12.3 g |
| Sodium | 0 mg | 0 mg |
| Water | 0 g | 0 g |
| Vitamin C | 0 mg | 0 mg |
| Calcium | 0 mg | 0 mg |
| Iron | 0 mg | 0 mg |
| Potassium | 0 mg | 0 mg |
| Magnesium | 0 mg | 0 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(197 kcal) | 10% |
| Fat(7.6 g) | 11% |
| of which saturated fat(1.4 g) | 7% |
| Carbohydrates(22.4 g) | 9% |
| of which sugars(3.4 g) | 4% |
| Protein(8.5 g) | 17% |
| Salt(0 g) | 0% |
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)
- Low sodium (120 mg or less)
Whole wheat ham & veggie sandwich: frequently asked questions
Whole wheat ham & veggie sandwich: how many calories per serving?
A 145 g serving (1 Sandwich) has 286 kcal.
Whole wheat ham & veggie sandwich: how much protein?
Whole wheat ham & veggie sandwich contains 8.5 g of protein per 100 g, 17% of the 50 g reference intake.
Whole wheat ham & veggie sandwich: how much fibre?
Whole wheat ham & veggie sandwich provides 2.7 g of fibre per 100 g, 11% of the 25 g a day recommended by EFSA.
Whole wheat ham & veggie sandwich: how much makes 100 kcal?
100 kcal is about 51 g of this food.
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