Ham and cheese sandwiches are a classic lunchtime meal that many people enjoy. However, with rising rates of chronic diseases like heart disease and diabetes, many are questioning whether these convenient sandwiches are actually good for you.
In this article, we’ll explore both sides of the debate over ham and cheese sandwiches and nutrition. Are they a nutritious lunch choice or a diet disaster? Read on for a comprehensive look at the pros and cons of ham and cheese sandwiches.
The case for ham and cheese sandwiches being healthy
There are several reasons why ham and cheese sandwiches can be a smart lunch choice:
- Ham is a good source of protein. A couple slices of ham provide about 10-15 grams of protein, important for keeping you full and energized.
- Cheese is packed with calcium and vitamin D for strong bones. Just an ounce offers about 200mg calcium and 25IU vitamin D.
- Whole grain bread provides important nutrients like fiber, B vitamins, and iron.
- Sandwiches are portable and easy to make ahead of time.
- Ham and cheese sandwiches can be customizable with veggies like lettuce, tomato, onion making them more nutrient-dense.
So in moderation, a ham and cheese sandwich on whole grain bread with veggies can be a quick, balanced lunch option for many people. The carbohydrates from the bread, protein from the ham, and calcium from the cheese make it nutritionally well-rounded.
Potential downsides of ham and cheese sandwiches
However, there are some potential nutritional drawbacks of ham and cheese sandwiches to consider:
- Processed deli ham often contains lots of sodium, with over 500mg in just 2-3 slices. Too much sodium has been linked to high blood pressure.
- Ham and cheese both contain saturated fat. While recent research has questioned saturated fat’s role in heart disease, health authorities still recommend limiting intake.
- Nitrates/nitrites in processed meats like ham may be linked to increased cancer risk.
- Cheese is high in calories, with just 1-2 slices delivering 150+ calories.
- White bread lacks nutritional value, compared to 100% whole wheat.
Based on these potential issues, an all-ham and cheese sandwich made with white bread and no vegetables is not the healthiest choice. But there are ways to make it better…
How to make a healthier ham and cheese sandwich
Here are some simple tips for boosting the nutrition in your ham and cheese sandwich:
- Choose whole grain bread, for more fiber and nutrients.
- Load up on veggies like lettuce, tomato, onion, spinach to add bulk and nutrients.
- Use just 1 slice of reduced-sodium ham to cut sodium.
- Opt for reduced-fat cheese to cut saturated fat.
- Mustard contains antioxidants – swap mayo for mustard.
- Stick to just 1 slice of cheese to reduce calories.
- Pair with fruit, yogurt, raw veggies for a balanced meal.
Following these simple modifications can help transform your ham and cheese sandwich into a more balanced meal that fits into a healthy diet.
Healthier ham and cheese sandwich recipes
Here are some specific examples of nutritious ham and cheese sandwiches you can make at home:
The Ultimate Healthy Ham and Cheese Sandwich
- 2 slices 100% whole wheat bread
- 2-3 slices tomato
- 1-2 leaves green leaf lettuce
- 1 slice reduced-sodium ham
- 1 slice reduced-fat Swiss cheese
- 1 tsp mustard
This sandwich maximizes nutrients from veggies and uses reduced-sodium deli meat and reduced-fat cheese to cut salt and saturated fat.
Mediterranean Ham and Cheese Pita
- 1 100% whole wheat pita
- 2 slices reduced-sodium ham
- 1 slice provolone cheese
- 1/4 cup spinach
- 2 slices tomato
- 1 tbsp hummus
- 1 tsp olive oil (for brushing pita)
The hummus and olive oil give this sandwich a Mediterranean flavor profile while maximizing nutritional value.
Caprese Ham and Cheese Panini
- 2 slices whole grain sourdough bread
- 2 oz fresh mozzarella, sliced
- 2 slices reduced-sodium ham
- 4 slices tomato
- 5-6 fresh basil leaves
- 1 tsp olive oil
- 1 tsp balsamic vinegar
Take your ham and cheese sandwich up a notch with fresh mozzarella and the classic Italian flavors of basil, olive oil and balsamic vinegar.
Are ham and cheese sandwiches good for weight loss?
To lose weight, the most important factor is being in a calorie deficit, meaning you burn more calories than you consume. So in terms of calories, ham and cheese sandwiches can be part of a weight loss diet if they fit within your daily calorie needs.
That said, some characteristics of ham and cheese sandwiches may make them more or less ideal for losing weight:
- High in protein, which is filling and can aid fat loss.
- Easy to pack for lunch so less temptation to eat out.
- Can be high in calories, especially with calorie-dense cheese.
- Higher in sodium, which can cause water retention.
- Higher in saturated fat, which some research links to obesity.
The best option would be an open-faced sandwich on whole grain bread with lots of vegetables and just 1-2 slices of reduced-sodium ham and part-skim mozzarella cheese. This provides bulk along with protein and flavor for relatively few calories.
How ham and cheese sandwiches fit into different diet plans
How ham and cheese sandwiches fit into your diet will depend on what specific nutrition plan you follow. Here’s a quick rundown:
Keto diet
Most keto diets emphasize high fat and very low carb. Ham and cheese sandwiches can fit into keto if you use a very low-carb cloud bread or lettuce wrap instead of regular bread. Count carbs carefully.
Paleo diet
Paleo eliminates bread, dairy and processed foods. A lettuce-wrapped ham sandwich without cheese would be paleo-friendly. Substitute sliced avocado for cheese.
Gluten-free diet
To make a ham and cheese sandwich gluten-free, choose certified gluten-free bread or bread alternative like cloud bread. Check that the ham is gluten-free too.
Vegetarian/vegan diet
Vegans would skip the ham and cheese all together. Vegetarians could do a cheese only sandwich or sub plant-based ‘cheese’ and faux ‘ham.’
Low-carb diet
Limiting bread to just 1 slice and loading up on veggies can help reduce carbs. Or use low-carb wraps or cloud bread to keep carbs minimal.
DASH diet
The DASH diet for high blood pressure emphasizes fruits, veggies, lean meats and low-fat dairy so a veggie-loaded ham and cheese sandwich on whole wheat would fit in.
Mediterranean diet
Mediterranean diets include whole grains and lean proteins but focus heavily on plant foods and healthy fats like olive oil. A pita or sourdough ham and cheese sandwich with plenty of fresh veggies and hummus or avocado would align with Mediterranean diet principles.
Ham and cheese sandwich nutrition facts
The nutrition information for a ham and cheese sandwich can vary considerably based on the specific ingredients used. Here are some general nutrition facts for a typical ham and cheese sandwich:
| 1 ham and cheese sandwich | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| 2 slices white bread, 2 oz ham, 1 slice American cheese | 330 | 28g | 18g | 12g |
| 2 slices whole wheat bread, 1.5 oz ham, 1 slice Swiss cheese, lettuce, tomato, mustard | 260 | 24g | 19g | 9g |
As you can see, simple tweaks like using whole wheat bread, less ham/cheese and adding veggies reduces the calories, carbs, and fat to make it a healthier sandwich.
Pre-packaged ham and cheese sandwiches
There are also plenty of pre-made, convenience ham and cheese sandwiches ready to grab at the grocery store deli counter or local sandwich shop. Here’s how these compare nutritionally:
Deli ham and cheese sandwiches
Pre-packaged deli sandwiches can sometimes contain low quality ingredients like processed meats, cheap cheese and white bread. Look for quality whole grain bread, reduced sodium ham, and real cheese like provolone or Swiss. The more veggies the better!
Fast food ham and cheese sandwiches
Fast food ham and cheese sandwiches are often very high in calories, sodium and fat like saturated fat and trans fat as they use cheap ingredients. For example, a basic ham and cheese sandwich from McDonald’s has 310 calories and 1030mg sodium. Making your own allows you to control nutrition.
Healthy kid-friendly ham and cheese ideas
Here are some tips for making healthier ham and cheese sandwiches to pack for kids’ lunches or quick family meals:
- Use whole wheat bread or tortillas
- Let kids decorate with veggie and fruit shapes
- Add cucumber, apple slices, banana peppers
- Use reduced-fat string cheese instead of sliced
- Try gouda, provolone, mozzarella for flavor
- Make ham roll-ups with just 1 slice meat
- Use cookie cutters to make fun sandwich shapes
- Turkey ham is lower in fat than pork ham
Getting kids involved making their sandwiches can also get them more interested in eating healthier options.
Should you give up ham and cheese sandwiches completely?
Ham and cheese sandwiches certainly shouldn’t be your everyday lunch if you want optimal health. But incorporating them occasionally as part of an overall healthy diet can be fine for most people.
If you have certain medical conditions like hypertension or heart disease, limiting sodium and saturated fat is important, so ham and cheese sandwiches may need to be avoided more strictly. But for generally healthy individuals, an occasional ham sandwich is unlikely to negatively impact health.
As with any food, moderation and balance is key. So enjoying a good ham and cheese sandwich now and then while also eating plenty of fresh whole foods like fruits, vegetables, whole grains, lean proteins and healthy fats can fit into an overall nutritious lifestyle.
The bottom line
Ham and cheese sandwiches can be a nutritious lunch option in moderation. To maximize the health benefits, opt for whole grain bread, lots of veggies, and reduced-sodium natural ham along with part-skim, reduced-fat cheese. Watch your portions of calorie-dense fillings like cheese. Making small tweaks to your ham and cheese sandwich can help provide a filling, balanced meal that gives you energy without derailing your health goals.
