The 1 square (116 g) Ham & Cheese Savory Square is a delicious snack that can satiate your hunger pangs. However, it is important to know the nutritional breakdown of this snack before adding it to your diet. A single serving of this savory square contains 360 calories, which is quite high. So, it is essential to eat it in moderation.

Apart from calories, this snack also contains essential nutrients like fats, carbohydrates, and protein. Let's take a closer look at the nutritional information of this yummy snack.

In this article, we'll explore the nutritional value and health benefits of the Ham & Cheese Savory Square along with some serving size comparisons.

Calories per serving

As mentioned earlier, a single serving of the Ham & Cheese Savory Square contains 360 calories. This is around 18% of the daily calorie requirement for an average adult. If you are trying to lose weight or maintain a healthy weight, it is best to limit your calorie intake and watch your portion sizes. The calorie content of this snack is contributed by its macronutrients, which are discussed in the following subheadings. It is important to note that the calorie count may vary depending on the brand and recipe of the savory square. Always check the nutrition label before consuming the snack.

Amount of fat per serving

A single serving of the Ham & Cheese Savory Square contains 20 grams of fat, which is around 31% of the daily fat requirement for an average adult. The fat content in this snack comes from cheese and ham, which are high in saturated and trans fats. These fats can increase the risk of heart disease and other health problems when consumed in excess. To reduce the fat content in this snack, you can opt for a homemade version with low-fat cheese and lean ham. You can also pair it with fresh vegetables or fruits to add more nutrients and fiber to your diet.

Amount of protein per serving

The Ham & Cheese Savory Square is a good source of protein, with a single serving providing 9 grams of protein. Protein is essential for building and repairing muscles and tissues, and it also helps to keep you full for longer. Eating protein-rich snacks like this can help you curb hunger and reduce the risk of overeating. However, it is important to remember that this snack is also high in calories and fat. So, it is best to consume it in moderation and balance it with other protein sources like lean meats, fish, beans, and legumes.

Amount of carbohydrates per serving

The Ham & Cheese Savory Square contains 39 grams of carbohydrates per serving, which is around 13% of the daily requirement for an average adult. The carbohydrate content in this snack comes from the bread and fillings, which provide energy to the body. However, it is important to choose complex carbohydrates like whole grains and vegetables over refined carbohydrates like white bread and pasta. These complex carbohydrates have a low glycemic index and can provide sustained energy without causing spikes in blood sugar levels.

Cholesterol content

The Ham & Cheese Savory Square contains around 45 milligrams of cholesterol per serving. While dietary cholesterol is not harmful to everyone, it can increase the risk of heart disease in some people, especially if they have a family history of the condition or other risk factors. To reduce your cholesterol intake, you can opt for low-fat versions of cheese and ham or skip the fillings altogether. You can also pair the bread with healthy spreads like avocado or hummus to add flavor and nutrients to your snack.

Sodium content

The Ham & Cheese Savory Square contains around 760 milligrams of sodium per serving, which is around 33% of the daily requirement for an average adult. Sodium is an essential mineral that helps to regulate fluid balance in the body, but too much sodium can increase blood pressure and lead to other health problems. To reduce your sodium intake, you can opt for low-sodium versions of cheese and ham or skip the fillings altogether. You can also add flavor to your snack with herbs and spices instead of salt.

Caloric breakdown by source

The Ham & Cheese Savory Square contains calories from various macronutrient sources, as shown below: - Fat: 180 calories (50% of total calories) - Carbohydrates: 156 calories (43% of total calories)

Micronutrients in a serving

Apart from macronutrients, the Ham & Cheese Savory Square also contains various micronutrients that are essential for overall health and well-being. A single serving of this snack provides the following micronutrients: - Calcium: 141 milligrams - Iron: 1.5 milligrams

Serving size comparison

The serving size of the Ham & Cheese Savory Square is 116 grams, which is equivalent to: - 1/2 cup of cooked vegetables - 1 small apple

Health benefits

The Ham & Cheese Savory Square can be a good snack option for those who are looking for a quick and easy source of energy. It contains essential nutrients like protein, fats, and carbohydrates, along with micronutrients like calcium and iron. However, it is important to consume this snack in moderation and balance it with other healthy foods to maintain a balanced diet. Excessive consumption can lead to weight gain and other health problems.