How Many Calories are in a Ham and Cheese Grilled Sandwich?
A grilled ham and cheese sandwich makes for a tasty and comforting meal any time of day. But you may wonder just how many calories are packed into this classic sandwich combo. The number of calories in a ham and cheese grilled sandwich depends on the type and amount of ingredients used.
Calories in Bread
The bread itself contributes a significant portion of calories to a grilled ham and cheese sandwich. Two slices of white sandwich bread typically have about 140-150 calories. Bread options like sourdough, whole wheat, rye, or ciabatta will range from 100-200 calories for two slices.
Going for a lower-calorie bread like light wheat or sourdough can help cut some calories compared to regular white sandwich bread. The thickness of the slices will also impact the calories.
Calories in Cheese
Cheese packs a lot of calories into a small serving. Just one slice of cheddar, Swiss or American cheese singles contains about 50-60 calories. If using a cheese spread, two tablespoons contribute around 100 calories.
Opting for low-fat cheeses or reduced-fat cheese spreads can trim some calories. Also stick to just one slice or two tablespoons of cheese rather than piling on multiple slices.
Calories in Ham
Ham or other deli meats also contribute substantial calories. Two to three thin slices of ham provide roughly 40-50 calories. If you use a heftier stack of ham, the calorie count increases.
Choosing a leaner ham or turkey can save a bit versus higher-fat bologna or salami. But all deli meats pack a calorie punch, so keep portions small.
Calories in Butter or Oil
Butter or oil is needed to grill the sandwich, adding around 100 calories for one tablespoon. Olive or canola oil saves a few calories over butter.
Consider using a light brush of oil or butter instead of pouring it directly on the bread. This uses less fat for grilling but still crisps the bread nicely.
Total Calories
Accounting for all the ingredients, a typical ham and cheese grilled sandwich made with two slices of bread, one slice cheese, two slices ham and one tablespoon butter clocks in around 350-450 calories.
Here is the calorie breakdown:
- Bread: 140 calories
- Cheese: 50 calories
- Ham: 50 calories
- Butter: 100 calories
Total: About 340 calories
Ways to Reduce Calories
If you want to lighten up your ham and cheese grilled sandwich, there are several easy ways to cut calories:
- Use lower-calorie bread like light wheat or sourdough
- Choose reduced-fat cheese and low-fat deli ham
- Limit cheese to one slice and ham to two slices
- Use a light spread of butter or olive oil instead of pouring it on
- Open-face halves the bread calories
- Add lots of veggies like tomatoes, spinach, onions, peppers
- Opt for mustard instead of mayonnaise-based spreads
- Use lighter cheese alternatives like laughing cow wedges
Making Adjustments
Trimming just a hundred calories here and there by making small tweaks really adds up. Heres how the sandwich can change by substituting a few lighter ingredients:
Regular ham and cheese grilled sandwich:
- White bread: 150 calories
- Regular cheddar: 60 calories
- Ham: 50 calories
- Butter: 100 calories
Total: 360 calories
Lighter ham and cheese grilled sandwich:
- Sourdough bread: 130 calories
- Low-fat Swiss: 40 calories
- Lean ham: 40 calories
- Olive oil: 90 calories
Total: 300 calories
By individualizing the ingredients you use, you can enjoy a satisfying ham and cheese grilled sandwich for around 300 calories rather than 400+ calories!
More Tips for a Healthier Grilled Ham and Cheese Sandwich
Besides just lowering the calories, there are other ways to give your favorite grilled ham and cheese sandwich a nutrition upgrade. Here are some healthy tips:
Choose Whole Grain Bread
Switch out regular white bread for a 100% whole grain option like whole wheat or rye. Whole grain bread provides more fiber, protein, vitamins and minerals compared to refined white bread. Added fiber also helps you feel fuller.
Add Nutrient-Packed Vegetables
Transform your sandwich by loading it up with fresh veggies. Onions, spinach, tomato slices, roasted red peppers and avocado are all great options. Vegetables pack extra vitamins, minerals and antioxidant power.
Use Low-Fat Ingredients
Choose reduced-fat or part-skim mozzarella cheese sticks plus lean turkey or ham deli slices to cut some fat and calories without sacrificing taste.
Include Healthy Fats
Instead of butter, use olive oil or avocado for healthy monounsaturated and polyunsaturated fats. These types of fats may help lower cholesterol when eaten in moderation.
Boost Flavor with Herbs and Spices
Skip the high-sodium deli mustard and opt for spicy brown mustard or chipotle mayo. Also try fresh basil, oregano, garlic powder, or a dash of chili powder to liven things up.
Pair with Vegetable Soup or Salad
For a well-rounded meal, enjoy your sandwich with a low-calorie vegetable soup or fresh garden salad on the side. This provides an additional serving of veggies.
Use Thinly Sliced Bread
Cut calories by using very thin slices of bread. Look for sandwich thins, lite breads, or bakery bread cut extra thin. Youll still get the delicious flavor.
Skip the Fry Pan
Rather than frying the sandwich in butter or oil, lightly spray or brush the bread with olive oil. Then toast in a pan or grill the sandwich in a sandwich maker to get it crispy.
Try Open-Faced
An open-faced sandwich uses just one slice of bread instead of two. This simple swap cuts the carbs and calories approximately in half.
Serve It on Lettuce
Ditch the bread altogether and use a lettuce wrap. Place the ham, cheese, tomato and onions between two crisp lettuce leaves for an ultra-low carb, lower calorie option.
Sample Reduced-Calorie Ham and Cheese Sandwich Recipes
Here are a couple tasty recipe ideas for how to create satisfying yet lighter ham and cheese grilled sandwiches at home:
Turkey and Swiss Skinny Sandwich
This open-faced version uses just one slice of light bread, lean turkey, reduced-fat cheese and mustard for big flavor at just 240 calories.
Ingredients:
- 1 slice light whole wheat bread 60 calories
- 1 tbsp mustard 10 calories
- 2 oz lean turkey deli meat 70 calories
- 1 slice reduced-fat Swiss cheese 50 calories
- 14 avocado, sliced 50 calories
- Lettuce, tomato, onion negligible calories
Total: About 240 calories
Ham and Pepper Grilled Sandwich
Roast red peppers, fresh basil and Dijon mustard give this
FAQs
How many calories are in a regular ham and cheese sandwich?
A typical ham and cheese sandwich made with 2 slices of bread, 1 slice of cheese, 2 slices of ham and 1 tbsp of butter has about 350-450 calories.
What are some lower calorie bread options?
Sourdough, whole wheat, whole grain, rye, light wheat and sandwich thins are lower in calories than regular white bread.
What ingredients can you substitute to cut calories?
Use reduced-fat cheese, lean turkey or ham, olive oil instead of butter, lots of veggies, mustard instead of mayo, and a single slice of bread to reduce calories.
How many calories does an open-faced sandwich save?
An open-faced sandwich with just one slice of bread rather than two slices saves about 70-100 calories.
What are some healthy add-ons for grilled sandwiches?
Fresh vegetables like spinach, tomato, avocado, peppers, onions add nutrients without a lot of calories to grilled sandwiches.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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