When making your own grilled cheese and ham, choose low-calorie condiments such as low-fat mayonnaise and mustard, and use lean meats and low-fat cheese. When eating a sandwich from a deli or fast food store, consider the portion size and, if necessary, save the other half for later.
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An average grilled cheese and ham sandwich contains about 310 calories, notes the My Fitness Pal website.
One grilled cheese and ham sandwich contains 28 g of fat, 46 mg of cholesterol, 1,127 mg of sodium, 22 g of protein, 5 g of sugars, 5 g of dietary fiber and 26 g of carbohydrates, according to My Fitness Pal. The ham and bread provide the minerals calcium, iron, magnesium, phosphorus, potassium and selenium. Vitamins include vitamins C, A and E, as well as niacin and folate, notes the USDA.
The recommended daily value for fat is 65 g, of which a grilled cheese and ham supplies almost half. To lessen the calorie content in your grilled sandwich, only butter the outside of the bread, and garnish the inside with a low-fat spread or condiment. Or use a low-fat margarine instead.