Learn More About the Arby's Junior Ham and Cheese Melt Nutrition Value
Arby’s Junior Ham and Cheese Melt Nutrition Value: Ham and Cheddar
According to Arby’s website and nutritional guide for their menu items, a Jr. Ham and Cheddar Melt is 115g serving weight. The sandwich is comprised of three components: a sesame seed bun, roast ham, and cheddar sauce. Together these three items leave the sandwich weighing in at:
- 200 calories (45 calories from fat)
- 5g of fat
- 1.5g saturated fat
- 0g trans fats
- 25mg cholesterol
- 890mg sodium
- 26g carbohydrates
- 2g dietary fiber
- 5g sugar
- 13g protein
- No significant Vitamin A
- No significant Vitamin C
- 6% recommended daily value of calcium
- 10% recommended daily value of iron
Compared to the Daily Recommended Diet
According to the most recent dietary guidelines for Americans, released in 2005 (the 2010 update has yet to be published), adults should consume no more than 10% of their calories per day from saturated fatty acids. It is ideal to aim for less than 300mg cholesterol per day, and to keep trans fat consumption as low as possible. Total fat intake should only account for 20 to 35% of all calories consumed in a day. Ideally, carbohydrates should come from fruits, vegetables, and whole grain sources. Keep salt consumption to around 2300mg or less (one teaspoon of salt) per day.
Analyzing the sandwich, we see that it takes 10% of the total calorie consumption for the recommended daily caloric intake. Since only 45 of those calories come from fat, nearly 25% of the total calories come from fat. The sandwich accounts for nearly half of the daily recommended sodium intake. It accounts for less than 10% of the daily amount of cholesterol, however, it is most like the bad kind of cholesterol given the nature of the food.
Arby’s Ham and Cheese Melt Nutrition Value: Ham and Swiss
According to the Arby’s nutritional guide, a Ham and Swiss Melt is a 131g serving weight. The sandwich is comprised of three components: a sesame seed bun, roast ham, and a slice of processed Swiss cheese. This sandwich is slightly larger and is not considered “junior.” Together these three items leave the sandwich weighing in at:
- 300 calories (70 calories from fat)
- 8g of fat
- 3.5g saturated fat
- 0g trans fats
- 30mg cholesterol
- 1070mg sodium
- 37g carbohydrates
- 2g dietary fiber
- 6g sugar
- 18g protein
- 2% Vitamin A
- No significant Vitamin C
- 15% recommended daily value of calcium
- 10% recommended daily value of iron
Compared to the Daily Recommended Diet
Analyzing the sandwich based on the guidelines above, we see that it takes 15% of the total calorie consumption for the recommended daily caloric intake. Since 70 of those calories come from fat, nearly 24% of the total calories come from fat. The sandwich accounts for about a third of the daily recommended sodium intake. It accounts for 10% of the daily amount of cholesterol, however, it is most like the bad kind of cholesterol given the nature of the food.
Images courtesy: Arby’s
