Energy
middle half212 kcalthis record per 100 g
- Corpus median
- 219 kcal
- Middle 50%
- 192–266 kcal
Based on 61 records reporting energy.
Sandwiches, burgers & wrapshigher variability
Ham sandwich on wheat, with cheese calories: 286 per 1 regular (135 g)
This exact USDA record reports 286 calories for 1 regular (135 g). That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
1 regular · 135 g
- Calories
- 286 kcal
- Protein
- 20.1 g
- Carbohydrate
- 28.1 g
- Total fat
- 10.3 g
- Fiber
- 3.2 g
- Sodium
- 960 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 1 regular · 135 g
286calories
Ham sandwich on wheat, with cheese
- Protein
- 20.1 g
- Carbs
- 28.1 g
- Fat
- 10.3 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 286 calories for 1 regular at 135 grams. On a fixed-weight basis, the same record contains 212 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 20.1 g protein, 3.2 g fiber, and 960 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is wheat bread as ingredient in sandwiches, representing 43.8% of the record’s listed input weight. The record contains 3 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The source calls its underlying survey portion “Quantity not specified,” but it separately lists 1 regular at the identical weight. We use the familiar household label here without changing the source calculation.
The household measures attached to this record span roughly 148–435 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2706967: “Ham sandwich on wheat, with cheese.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2706967, each row multiplies the published per-100-gram values by its stated weight. “1 miniature/slider” through “1 large” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 miniature/sliderUSDA-listed household measure | 70 g | 148 kcal | 10.4 g | 1.7 g | 498 mg |
| 1 regularUSDA-listed household measure | 135 g | 286 kcal | 20.1 g | 3.2 g | 960 mg |
| 1 largeUSDA-listed household measure | 205 g | 435 kcal | 30.5 g | 4.9 g | 1,458 mg |
02 · Fixed-weight context
Where 100 grams sits inside Deli and cured meat sandwiches
The comparison set contains 61 exact records in the Deli and cured meat sandwiches USDA category. Here, “middle half” describes FDC 2706967’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half14.9 gthis record per 100 g
- Corpus median
- 13.9 g
- Middle 50%
- 13–14.9 g
Based on 61 records reporting protein.
Dietary fiber
upper quarter2.4 gthis record per 100 g
- Corpus median
- 1.2 g
- Middle 50%
- 1–2.2 g
Based on 61 records reporting dietary fiber.
Sodium
middle half711 mgthis record per 100 g
- Corpus median
- 743 mg
- Middle 50%
- 687–801 mg
Based on 61 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2706967’s 135 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Calcium; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Calcium285 mg
≈ 22% DV. This crosses the FDA’s 20% ‘high’ guide.
Iron2 mg
≈ 13% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium960 mg
≈ 42% DV. This crosses the FDA’s 20% ‘high’ guide.
Saturated fat4.4 g
≈ 22% DV. This crosses the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Ham sandwich on wheat, with cheese,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2707092 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 miniature/slider to 1 large
USDA assigns those measures 70 g and 205 g. At this record’s fixed composition, scaled energy moves from 148 kcal to 435 kcal.
- 02
Record choice: compare with FDC 2707092
At an equal 100 g, this record has 3 g more carbohydrate than “Turkey and ham sandwich on wheat, with cheese.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Wheat bread as ingredient in sandwiches
The source formulation has 3 input rows; Wheat bread as ingredient in sandwiches supplies 43.8% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “with cheese” fits. Inspect FDC 2707092 when “with cheese” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Ham sandwich on wheat, with cheese
- Exact source wording
- “Ham sandwich on wheat, with cheese”
- Source identity
- USDA FDC 2706967 · FNDDS 27520240
- Named qualifiers
- with cheese
Inspect this alternative when its fields fit better
Turkey and ham sandwich on wheat, with cheese
- Exact source wording
- “Turkey and ham sandwich on wheat, with cheese”
- Source identity
- USDA FDC 2707092 · FNDDS 27580140
- Named qualifiers
- with cheese
- Source inputs unique in this pair
- Turkey breast, sliced, prepackaged
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “with cheese”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordHam sandwich on wheat, with cheese | 135 g286 kcal | 212 kcal | 14.9 g | 7.6 g | 2.4 g | 711 mg |
| Turkey and ham sandwich on wheat, with cheese | 165 g320 kcal | 194 kcal | 14.8 g | 7 g | 2 g | 721 mg |
| Ham sandwich on wheat | 115 g213 kcal | 185 kcal | 14 g | 3.9 g | 2.8 g | 657 mg |
| Ham sandwich on white, with cheese | 135 g288 kcal | 213 kcal | 14.1 g | 7.5 g | 1 g | 716 mg |
| Turkey sandwich on wheat, with cheese | 135 g289 kcal | 214 kcal | 14.2 g | 7.6 g | 2.4 g | 679 mg |
| Club sandwich on wheat, with cheese | 155 g370 kcal | 239 kcal | 16.6 g | 10.5 g | 2.1 g | 798 mg |
| Ham salad sandwich on wheat | 180 g434 kcal | 241 kcal | 12.6 g | 13.4 g | 2.1 g | 806 mg |
How to compare FDC 2706967: its source amount is 135 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2706967, the 4 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 regular
286 kcal
135 g
1 large
435 kcal
205 g
1 regular or 6" submarine
435 kcal
205 g
1 miniature/slider
148 kcal
70 g
At a glance
Nutrient signals in the source amount
For FDC 2706967, Sodium is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Sodium
959.9 mg≈ 42% Daily ValueSaturated fat
4.4 g≈ 22% Daily ValueThe percentages above apply to FDC 2706967’s 135 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Why FDC 2706967 has no protein percentage here: Feast reports 20.1 g, but does not present grams divided by 50 as FDA protein %DV; applicable label rules account for protein quality and regulatory context.
Source-serving signals
What stands out in this record
These 2 calculated observations describe FDC 2706967 at 135 g—not a measured or recommended plate.
- The representative USDA portion supplies 3.2 g dietary fiber, about 12% of the Daily Value used on U.S. labels.
- The representative USDA portion contains 960 mg sodium, about 42% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 135 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 286 kcal 212 kcal | Not established Not established |
| Protein | 20.1 g 14.9 g | Not shown Not shown |
| Carbohydrate | 28.1 g 20.8 g | 10% 8% |
| Total fat | 10.3 g 7.6 g | 13% 10% |
| Dietary fiber | 3.2 g 2.4 g | 12% 9% |
| Sugars | 3.7 g 2.7 g | Not established Not established |
| Sodium | 959.9 mg 711 mg | 42% 31% |
| Saturated fat | 4.4 g 3.3 g | 22% 16% |
| Monounsaturated Fat | 2.5 g 1.9 g | Not established Not established |
| Polyunsaturated Fat | 1.4 g 1.1 g | Not established Not established |
| Cholesterol | 40.5 mg 30 mg | 14% 10% |
| Potassium | 376.7 mg 279 mg | 8% 6% |
| Calcium | 284.9 mg 211 mg | 22% 16% |
| Iron | 2.3 mg 1.7 mg | 13% 9% |
| Magnesium | 50 mg 37 mg | 12% 9% |
| Vitamin C | 0.1 mg 0.1 mg | 0% 0% |
| Vitamin D | 1.1 µg 0.8 µg | 5% 4% |
| Vitamin A | 55.4 µg 41 µg | 6% 5% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 72.1 g 53.4 g | Not established Not established |
For FDC 2706967, approximate percentages divide the displayed 135 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2706967 to 3 source inputs totaling 137 g in its standardized formulation. Publishing that exact provenance makes “Ham sandwich on wheat, with cheese” inspectable beside similarly named records.
How to read this
3 listed components
The largest listed inputs by source weight are Wheat bread as ingredient in sandwiches, Ham, sliced, pre-packaged, deli meat (96%fat free, water added), Cheese as ingredient in sandwiches. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
137 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Wheat bread as ingredient in sandwichesUSDA ingredient 99995130 · encyclopedia page available | 60 GM | 60 g | 43.8% |
| 2 | Ham, sliced, pre-packaged, deli meat (96%fat free, water added)USDA ingredient 7028 · encyclopedia page available | 56 GM | 56 g | 40.9% |
| 3 | Cheese as ingredient in sandwichesUSDA ingredient 99991400 · encyclopedia page available | 21 GM | 21 g | 15.3% |
Exact-record context
What makes this USDA record distinct?
For FDC 2706967, the close-record rule searches the USDA “Deli and cured meat sandwiches” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Ham sandwich on wheat, with cheese
- USDA category
- Deli and cured meat sandwiches
- FDC ID
- 2706967
- FNDDS code
- 27520240
Closest inspectable record
Turkey and ham sandwich on wheat, with cheese
- USDA category
- Deli and cured meat sandwiches
- FDC ID
- 2707092
- FNDDS code
- 27580140
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 212 kcal | 194 kcal | +18 kcal |
| Protein | 14.9 g | 14.8 g | +0.1 g |
| Carbohydrate | 20.8 g | 17.8 g | +3 g |
| Total fat | 7.6 g | 7 g | +0.7 g |
| Dietary fiber | 2.4 g | 2 g | +0.4 g |
| Sodium | 711 mg | 721 mg | −10 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 18 more calories and 3 g more carbohydrate than “Turkey and ham sandwich on wheat, with cheese.”
Only the comparison record lists Turkey breast, sliced, prepackaged. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
2 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Wheat bread as ingredient in sandwiches; Ham, sliced, pre-packaged, deli meat (96%fat free, water added); Cheese as ingredient in sandwiches.
Listed only in the comparison: Turkey breast, sliced, prepackaged.
Portion evidence
The listed portion sets differ
This record’s reference amount is 135 g; a familiar listed measure is 1 regular (135 g).
The comparison record’s reference amount is 165 g; a familiar listed measure is 1 sandwich (165 g).
Use the 100-gram row to compare FDC 2706967 with FDC 2707092 at equal mass; use their 135 g and 165 g source amounts only for portion matching.
Evidence boundary: FDC 2706967 versus FDC 2707092 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full deli and cured meat sandwiches source category → Read the calculation and selection methodology →
From record to familiar meal
Guides that use this exact USDA record
These 1 guide place “Ham sandwich on wheat, with cheese” beside explicitly linked source records; use them to compare preparations without turning FDC 2706967 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with item size, bread or wrapper size, fillings, sauces and cheese.
For “Ham sandwich on wheat, with cheese,” resolve item size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
item size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
bread or wrapper size
Resolve bread or wrapper size only when the meal or its source gives you evidence. If it is unknown, leave the uncertainty visible instead of choosing the most convenient variant.
- 03
fillings
Check whether the exact source description already includes it. If not, keep the addition separate rather than silently folding it into the base record.
- 04
sauces and cheese
Check whether the exact source description already includes it. If not, keep the addition separate rather than silently folding it into the base record.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2706967 comes from FoodData Central Survey Foods (FNDDS). Its 212 kcal per 100 g becomes 286 kcal at 135 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” The separately listed 1 regular has the same gram weight, so the familiar label can be shown without changing the calculation.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2706967
FNDDS food code: 27520240
The scaling for FDC 2706967 can be exact while the match to “Ham sandwich on wheat, with cheese” is wrong. That is why this profile keeps its 135 g weight, 3-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.