Whole wheat ham sandwich: calories and nutrition facts

Whole wheat ham sandwich has 246 kcal per 100 g. One serving, 1 Sandwich (150 g), has 369 kcal.

Calories: 246 kcal
Protein: 10.1 g
Carbohydrates: 26.3 g
Fat: 10.5 g

Per 100 g

Whole wheat ham sandwich: how many calories?

Whole wheat ham sandwich has 246 kcal per 100 g, with 10.1 g protein, 26.3 g carbs and 10.5 g fat. A 150 g serving (1 Sandwich) has 369 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

Protein17%
Carbohydrates44%
Fat39%

Calculate a portion

Amountg

Calories: 369 kcal
Protein: 15.1 g
Carbohydrates: 39.5 g
Fat: 15.8 g

Nutrition facts

Nutrient	Per 100 g	Per serving (150 g)
Calories	246 kcal	369 kcal
Fat	10.5 g	15.8 g
of which saturated fat	4.4 g	6.6 g
Carbohydrates	26.3 g	39.5 g
of which sugars	3.6 g	5.3 g
Fiber	2.7 g	4.1 g
Protein	10.1 g	15.1 g
Sodium	706 mg	1,059 mg
Water	48.1 g	72.2 g
Vitamin C	5.3 mg	8 mg
Calcium	31 mg	46 mg
Iron	1 mg	1.5 mg
Potassium	229 mg	344 mg
Magnesium	31 mg	47 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(246 kcal)	12%
Fat(10.5 g)	15%
of which saturated fat(4.4 g)	22%
Carbohydrates(26.3 g)	10%
of which sugars(3.6 g)	4%
Protein(10.1 g)	20%
Salt(1.77 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 sandwich: frequently asked questions

Whole wheat ham sandwich: how many calories per serving?

A 150 g serving (1 Sandwich) has 369 kcal.

Whole wheat ham sandwich: how much protein?

Whole wheat ham sandwich contains 10.1 g of protein per 100 g, 20% of the 50 g reference intake.

Whole wheat ham sandwich: how much fibre?

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

Whole wheat ham sandwich: how much makes 100 kcal?

100 kcal is about 41 g of this food.

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