Ham and cheese sandwich

as eaten · per 100 g: 213 kcal · 14.1 g protein · 1.0 g fiber

satiety per calorie · 0–100 · not a virtue scale

Why this score

easy to overeat

Dense calories with little protein, volume or fiber to fill you up.

Three routes to fullness — one is enough

26% of kcal

54% water

5 g/Mcal

What pulls it down

How scores work

Per

Calories: 213
Protein: (26%); 14 g
Fat: (32%); 7 g
Carbohydrates: (42%); 22 g
of which sugar: 3 g
Fiber: 1 g
Sodium: 716 mg

Percentages are the share of calories from each macronutrient.

Better in this aisle

Common meals

Higher-scoring common meals, ranked by fullness per calorie.

100
Taco sauce1 g protein · 11 cals / 100 g
100
Sashimi24 g protein · 109 cals / 100 g
98
Egg drop soup1 g protein · 27 cals / 100 g
94
Wonton soup2 g protein · 33 cals / 100 g
91
Tom yum soup3 g protein · 39 cals / 100 g

Compare Ham and cheese sandwich with another food

Per 100 g. Source: usda-survey-fndds #2706965 — listed by USDA as “Ham sandwich on white, with cheese”. Every number is traceable, every score recomputable. The score measures satiety per calorie. It is not a virtue scale, and no food here is forbidden. How the score works.