The number of calories in a ham and cheese sandwich on whole wheat depends on the particular types of ingredients used to make the sandwich. To keep calories under control, use mustard instead of mayonnaise. Add volume and nutrients with romaine lettuce and slices of tomato.
Ham
Two slices of regular deli ham with 11 percent fat weighing 2 ounces contains 102 calories. Use extra lean ham with 5 percent fat and consume just 74 calories.
Cheese
A 1-ounce slice of American cheese adds 94 calories to the sandwich. Opt for cheddar and you'll take in 114 calories. A slice of Swiss is 105 calories.
Bread
Commercially-prepared whole wheat bread contains approximately 70 calories per 1-ounce slice. Denser breads weighing more per slice add more calories. Look for whole wheat bread listing whole wheat flour as the first ingredient to make sure you are choosing a true whole-grain and not a refined flour bread with a small amount of whole wheat added, says the Harvard School of Public Health.
