Ham, cheese & salad sandwich
A straightforward wholemeal sandwich with lean ham, cheddar, crisp lettuce, tomato and a measured spread of mayonnaise.
At a glance
All meals · 7 minutes active preparation · 7 minutes total · meal
Method range: 1–1 servings.
Contains: pork, milk, egg, wheat, gluten. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1398 kJ
- Protein
- 20.4 g
- Carbs
- 35.8 g
- Fat
- 9.8 g
- Iron
- 2.2 mg
- Calcium
- 271.5 mg
- Folate
- 266.6 µg
- Vitamin C
- 10.9 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 1 serving. Changing the batch size keeps the per-serving nutrition the same.
- Wholemeal bread, 2 slices76 g
- Lean leg ham40 g
- Cheddar cheese20 g
- Cos lettuce, shredded25 g
- Tomato, sliced60 g
- Reduced-fat mayonnaise10 g
- Ground black pepper0.5 g
Method
- Pat the tomato slices dry with paper towel so they do not soak the bread.
- Spread the mayonnaise over one side of each bread slice. Layer the lettuce, ham, cheese and tomato on one slice, keeping the tomato away from the bread where possible.
- Season the tomato with black pepper, close the sandwich and cut in half. Serve immediately.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1398 kJ | — | |
| 20.4 g | — | |
| 9.8 g | — | |
| 7.2 g | 29%AI | |
| 35.8 g | — | |
| 272 mg | 27%RDI | |
| 56 µg | 37%RDI | |
| 2.2 mg | 12%RDI | |
| 0.58 µg | 24%RDI | |
| 267 µg | 67%RDI | |
| 10.9 mg | 24%RDI |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed with measured ingredients, practical timings and explicit doneness cues. Ingredient identity evidence does not certify allergen-free manufacture.
MorselMetrics everyday basics · MorselMetrics original recipe content
Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.
Calculation assumptions & recipe adaptations
Estimated from weighed edible ingredients using existing AFCD records. Bread is counted before toasting or drying; ham is represented by lean leg ham. Generic compound-food formulation and cross-contact remain unconfirmed.
- Wholemeal bread, 2 slices: Whole-recipe edible weight.
- Lean leg ham: Whole-recipe edible weight.
- Cheddar cheese: Whole-recipe edible weight.
- Cos lettuce, shredded: Whole-recipe edible weight.
- Tomato, sliced: Whole-recipe edible weight.
- Reduced-fat mayonnaise: Whole-recipe edible weight.
- Ground black pepper: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Wholemeal bread, 2 slices: Bread, from wholemeal flour
- Lean leg ham: Ham, leg, lean
- Cheddar cheese: Cheese, cheddar, natural, regular fat
- Cos lettuce, shredded: Lettuce, cos, raw
- Tomato, sliced: Tomato, common, raw
- Reduced-fat mayonnaise: Mayonnaise, low fat, commercial
- Ground black pepper: Pepper, black, ground
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