Baked Ham and Cheese
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 8.56 g | 3% |
| Net Carbohydrates | 8.02 g | 3% |
| Sugars | 3.07 g | 9% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 0.53 g | 2% |
| Protein | 70.49 g | 141% |
| Total Fat | 61.24 g | 79% |
| Saturated Fat | 30.43 g | 152% |
| Monounsaturated Fat | 19.16 g | - |
| Polyunsaturated Fat | 4.61 g | - |
| Trans Fat | 0.36 g | 100% |
| Cholesterol | 577.58 mg | 193% |
| Vitamins | ||
| Vitamin A | 589.25 mcg | 65% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 4.5 mcg | 22% |
| Minerals | ||
| Sodium | 5095.06 mg | 222% |
| Potassium | 1239.89 mg | 26% |
| Calcium | 850.58 mg | 65% |
| Magnesium | 85.93 mg | 20% |
| Iron | 3.36 mg | 19% |
| Zinc | 8.28 mg | 75% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
65%
Vitamin C
0%
Vitamin D
22%
Vitamin E
17%
Vitamin K
6%
Vitamin B1
60%
Vitamin B2
112%
Vitamin B3
90%
Vitamin B5
73%
Vitamin B6
64%
Vitamin B7
78%
Vitamin B9
7%
Vitamin B12
128%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
65%
Iron
19%
Magnesium
20%
Phosphorus
97%
Potassium
26%
Sodium
222%
Zinc
75%
Copper
19%
Manganese
15%
Selenium
225%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
67%
Isoleucine
91%
Valine
84%
Lysine
39%
Tryptophan
157%
Threonine
75%
Phenylalanine
94%
Methionine
83%
Histidine
56%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 865 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
2 h 7 min
Jogging
1 h 50 min
Cycling
1 h 52 min
Walking
3 h 23 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Baked ham and cheese is generally recognized as a food to consume cautiously due to its typical high sodium and saturated fat content, which observational evidence suggests may be associated with concerns for high blood pressure and diabetes management, according to WebMD and the American Diabetes Association. Cleveland Clinic also advises avoiding high-sodium meats like ham for heart health. Additionally, ham and cheese contain alpha-gal, a sugar molecule that can trigger allergic reactions in individuals with Alpha-gal syndrome, with pork-derived ham being a more likely and severe trigger than dairy products, as noted by the CDC.
1. Worst Foods for High Blood Pressure
Source: WebMD, 2025
Summary: Baked ham and cheese is identified as foods to be cautious of for individuals managing high blood pressure due to their typical high sodium content.
Read More: https://www.webmd.com/hypertension-high-blood-pressure/ss/slideshow-worst-foods-high-blood-pressure
2. Best Protein-Rich Foods for Diabetes
Source: American Diabetes Association
Summary: Baked ham and cheese, specifically processed ham and regular cheese, are discussed in the context of diabetes management, with recommendations to limit processed meats due to high saturated fat and sodium, and to consume reduced-fat cheese or small amounts of regular cheese.
Read More: https://diabetes.org/food-nutrition/reading-food-labels/protein
3. How to Make Healthy Pizza
Source: Cleveland Clinic
Summary: Baked ham and cheese should be avoided as a pizza topping to promote heart health, with the source recommending vegetable and lean protein alternatives.
Read More: https://health.clevelandclinic.org/how-to-make-healthy-pizza
4. Fast Facts: Products That May Contain Alpha-Gal
Source: CDC, 2026
Summary: Baked ham and cheese specifically pork-derived ham and milk products, are identified as potential sources of alpha-gal, a sugar molecule that can trigger allergic reactions in individuals with Alpha-gal syndrome, with reactions to mammal meat like pork being more likely and severe than to dairy products.
Read More: https://www.cdc.gov/alpha-gal-syndrome/data-research/products-containing-alpha-gal/index.html
