Sandwich or roll, ham & cheese
Per 100 g, Sandwich or roll, ham & cheese provides 257 calories, 23.7 g carbohydrate, 13.6 g protein and 2.7 g fibre.
= 257 kcal
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257kcal 13% RI Reference IntakeEU/UK adult daily energy reference of 2,000 kcal used on packaged-food nutrition labels (Reg. 1169/2011). Switch to the US toggle for FDA Daily Values.
65%Nutrient scoreNutrient ScoreThe share of this food's 24 rated nutrients that score well for its calories, a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.24 available of 33 total nutrients with a Daily Value24of33
Protein13.6g22% kcal
Carbs23.7g38% kcal
Fat10.9g40% kcal
Fiber 2.7g
Full nutrient breakdown
Reference
Proximates
- Protein ProteinBuilds and repairs tissue, drives enzymes and hormones. Made up of amino acids, nine of which the body can't make itself.UK adult RI: 50 g/day13.6g13.6g27%
- Fat FatAll fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.UK adult RI: 70 g/day10.9g10.9g16%
- Carbohydrate CarbohydrateAll carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass, hence "by difference".UK adult RI: 260 g/day23.7g23.7g9%
- Fiber FiberPlant carbohydrate the body can't digest. Feeds gut bacteria, slows sugar absorption, and supports regular digestion. UK adults: target 30 g/day.UK adult RI: 30 g/day2.70g2.70g9%
Carbohydrates
- Sugars SugarsNaturally-occurring + added sugars combined (mono- and disaccharides).UK adult RI: 90 g/day1.90g1.90g2%
- Sugars, added0.20g0.20g0%
Fats and Fatty Acids
Sterols
Vitamins
- Vitamin C Vitamin CWater-soluble antioxidant + cofactor in collagen synthesis. Lost easily in cooking water and air exposure.UK adult RI: 80 mg/day0mg0mg0%
- Vitamin B1 (thiamin) Vitamin B1 (thiamin)Water-soluble B-vitamin for carbohydrate metabolism and nerve function. Whole grains, pork, and legumes are good sources.UK adult RI: 1.1 mg/day0.40mg0.40mg36%
- Vitamin B2 (riboflavin) Vitamin B2 (riboflavin)Water-soluble B-vitamin for energy production, cell growth, and skin health. Dairy, eggs, and lean meat are densest.UK adult RI: 1.4 mg/day0.11mg0.11mg8%
- Vitamin B3 (niacin) Vitamin B3 (niacin)Water-soluble B-vitamin for energy metabolism. The body can also make some niacin from the amino acid tryptophan.UK adult RI: 16 mg/day2.47mg2.47mg15%
- Vitamin B6 Vitamin B6Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.UK adult RI: 1.4 mg/day0.07mg0.07mg5%
- Folate FolateWater-soluble B-vitamin essential for DNA synthesis and cell division. Critical pre-conception and in early pregnancy to prevent neural tube defects.UK adult RI: 200 µg/day119µg119µg60%
- Vitamin B12 Vitamin B12Water-soluble B-vitamin essential for red blood cell formation and the nervous system. Only found naturally in animal foods, vegans need fortified foods or supplements.UK adult RI: 2.5 µg/day0.50µg0.50µg20%
- Vitamin A Vitamin AFat-soluble vitamin for vision, immune function, and skin. Measured in retinol activity equivalents (RAE) so plant and animal sources are comparable.UK adult RI: 800 µg/day86.0µg86.0µg11%
- Vitamin E Vitamin EFat-soluble antioxidant that protects cell membranes from oxidative damage. Nuts, seeds, and vegetable oils are the densest sources.UK adult RI: 12 mg/day0.56mg0.56mg5%
- Vitamin D Vitamin DFat-soluble vitamin essential for calcium absorption and bone health. The skin also synthesises it from sunlight, so dietary intake matters most over winter.UK adult RI: 5 µg/day0.40µg0.40µg8%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 mg/day192mg192mg24%
- Iron IronCarries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron, pair with vitamin C to boost absorption.UK adult RI: 14 mg/day0.99mg0.99mg7%
- Magnesium MagnesiumCofactor in 300+ enzyme reactions, energy metabolism, muscle relaxation, blood pressure regulation.UK adult RI: 375 mg/day32.0mg32.0mg9%
- Phosphorus PhosphorusMajor mineral for bones, energy storage (ATP), and cell membranes. Widespread in protein-rich foods.UK adult RI: 700 mg/day213mg213mg30%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 mg/day180mg180mg9%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 mg/day690mg690mg29%
- Zinc ZincTrace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.UK adult RI: 10 mg/day1.32mg1.32mg13%
- Iodine IodineTrace mineral essential for thyroid hormone synthesis. Dairy, seafood, and iodised salt are the main sources.UK adult RI: 150 µg/day39.3µg39.3µg26%
- Selenium SeleniumTrace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.UK adult RI: 55 µg/day13.2µg13.2µg24%
Other
Composition and calculated figures
What 100 g is made of, by weight
- Water46.1 g
- Carbohydrate23.7 g
- Fibre2.7 g
- Protein13.6 g
- Fat10.9 g
- Other3 g
Calculated from this food's data, per 100 g
- Net carbs
- 23.7 g
- This source reports available carbohydrate, which already leaves fibre out.
- Potassium to sodium
- 0.3 to 1
- 180 mg of potassium and 690 mg of sodium, by weight.
- PRAL (acid load)
- 7.4 mEq
- Acid-forming. Potential renal acid load, from protein, phosphorus, potassium, magnesium and calcium (Remer and Manz).
Sandwich or roll, ham & cheese: key facts
Good source of
- How many calories are in Sandwich or roll, ham & cheese?
- Sandwich or roll, ham & cheese has 257 calories per 100 g.
- How much protein is in Sandwich or roll, ham & cheese?
- Sandwich or roll, ham & cheese provides 13.6 g of protein per 100 g.
- How many carbs are in Sandwich or roll, ham & cheese?
- Sandwich or roll, ham & cheese contains 23.7 g of carbohydrate per 100 g, including 2.7 g of fibre.
- How much fat is in Sandwich or roll, ham & cheese?
- Sandwich or roll, ham & cheese has 10.9 g of fat per 100 g.
Values shown for the selected serving and per 100 g. % RI follows the UK / EU Reference Intakes (Reg. 1169/2011) for adults and children 4 + years. Reference only, not medical or dietary advice (Terms & Conditions §3).