Ham and cheese sandwich
Medium GI
GL 19 per 100 g
- Moderate protein content
- High sodium content
Ham and cheese sandwich has a glycemic index of 65 (Moderate).
Updated Aug 2, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g This wrap replaces the high-glycemic bread with lettuce, drastically reducing the GL from 19 to 1.
Sliced turkey breast and avocado wrapped in lettuce leaves - GL 5 per 100 g This salad offers a fiber-rich, lower-glycemic alternative that significantly lowers the GL impact compared to a traditional sandwich.
Chickpea salad (boiled chickpeas, fresh vegetables, herbs, minimal dressing) - GL 8 per 100 g Quinoa provides a more stable, complex carbohydrate source that lowers the GL from 19 to 8, helping to prevent blood sugar spikes.
Quinoa and vegetable salad with light dressing
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Ham and cheese sandwich is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 260 kcal |
| Carbohydrates | 30 g |
| Sugars (Total) | 4 g |
| Natural | 2 g |
| Added | 2 g |
| Fiber | 2 g |
| Soluble | 0.6 g |
| Insoluble | 1.4 g |
| Protein | 12 g |
| Fat | 10 g |
| Saturated | 4.5 g |
| Unsaturated | 5.5 g |
| Sodium | 900 mg |
Processing Level
Why this score?
- Moderate protein content
- Contains calcium from cheese
- High sodium content
- Contains processed meats
- Low fiber content
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Ham and cheese sandwich?
Ham and cheese sandwich has a glycemic index of 65 (Moderate) and a glycemic load of 19 per 100 g.
Is Ham and cheese sandwich good for people with insulin resistance?
Ham and cheese sandwich has a medium glycemic index (65). It fits in moderation, ideally with protein or fat; a lower-load alternative is Sliced turkey breast and avocado wrapped in lettuce leaves.
How does Ham and cheese sandwich affect blood sugar?
Ham and cheese sandwich has a glycemic load of 19 per 100g, which indicates a moderate impact on blood sugar levels.
Check Ham and cheese sandwich in the Logi app, with your portion.
