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Wholemeal bread with ham and jam
1 photo
2022

Wholemeal bread with ham and jam

Die Müller-Diät Ernährungsexperte Sven Müller
Whole Grain Bread Wholemeal Bread Wholegrain Bread Ham
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
5 min
Number of portions
1
Cena (Walmart)
$0.71
Cost of one portion
$0.71
Number of ingredients needed for preparation
6
Total calories
481
Calories per 1 portion
481 kcal
Amount of protein per portion
18g
Amount of fat per portion
14g
Amount of carbohydrates per portion
72g
Amount of fiber per portion
8g
Glycemic Index (GI)
IG 52
Glycemic Load (GL)
GL 33.1
Prices calculated for Walmart
$0.71 / serving
$0.71 (Number of portions: 1)
Wholemeal bread with ham and jam
Specialist Verified
Kcal
481 kcal
Protein 17%
17.7 g
Fat 13%
13.7 g
Carbohydrates 70%
71.8 g
fiber: 8.1 g IG: 52

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Ingredients

Ingredients

Calculate for portions:
Wholemeal Rye Bread

Wholemeal Rye Bread

#Rye Bread #Wholemeal #Bread
2 Slice of bread (2 Slice of bread (60 g)) • 155 kcal • $0.16
Rye Gluten
B: 5.4g
T: 2g
W: 28.8g
155 kcal
Homogenized Full-Fat Quark Cheese

Homogenized Full-Fat Quark Cheese

#Cottage Cheese #Curd Cheese #Full Fat #Quark #Cheese
1 Tablespoon (1 Tablespoon (30 g)) • 49 kcal • $0.15
Milk Lactose Rennet Vitamin B12 (Cobalamin)
B: 3.8g
T: 3.3g
W: 0.9g
49 kcal
Low-Sugar Sour Cherry Jam

Low-Sugar Sour Cherry Jam

2 Teaspoon (2 Teaspoon (30 g)) • 47 kcal • $0.08
Sulphites Cherries
B: 0.1g
T: 0.1g
W: 11.3g
47 kcal
Cooked Pork Ham

Cooked Pork Ham

#Pork #Ham
2 Slice (2 Slice (40 g)) • 94 kcal • $0.11
Pork Sodium nitrite
B: 6.6g
T: 7.3g
W: 0.4g
94 kcal
Mustard

Mustard

#DASH Diet #Heart Health #Mustard #Vegan #Vegetarian
1 Teaspoon (1 Teaspoon (10 g)) • 17 kcal • $0.03
Mustard
B: 0.6g
T: 0.6g
W: 2.2g
17 kcal
Banana

Banana

#DASH Diet #Heart Health #Banana #Vegan #Vegetarian
1 Piece (1 Piece (120 g)) • 121 kcal • $0.18
Banana Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome
B: 1.2g
T: 0.4g
W: 28.2g
121 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Wholemeal bread with ham and jam

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
0,65 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,65 €
100 kcal 0,14 €
20 g protein 0,74 €
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Aldi Cheapest
0,65 € 0,65 € 1,30 € 2,60 €
Lidl
0,65 € 0,65 € 1,30 € 2,60 €
Tesco +9%
0,71 € 0,71 € 1,42 € 2,84 €
Carrefour +12%
0,73 € 0,73 € 1,46 € 2,92 €
SPAR +15%
0,75 € 0,75 € 1,50 € 3,00 €

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Toast the bread in the toaster. Spread one half of the bread with quark and jam. Spread the other half with mustard and top with the ham.

Recipe preparation steps

1
Toast the slices of wholemeal rye bread in a toaster until golden and let them cool slightly.
2
Spread one slice of bread with the homogenized quark cheese and low-sugar sour cherry jam, and spread the second slice with mustard before topping it with the cooked pork ham slices.
3
Serve both sandwiches on a plate alongside the peeled banana as a sweet accompaniment to the meal.

For dessert, eat a banana.

Contains allergens 17
Peach Meat Sulphites Rye Gluten Milk Lactose Rennet Vitamin B12 (Cobalamin) Sulphites Cherries Pork Sodium nitrite Mustard Banana Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
481 kcal
Protein 17.7g (15% kcal)
Fat 13.7g (26% kcal)
Carbs 71.8g (59% kcal)
Protein
17.7g
Fat
13.7g
Carbs
71.8g
Fiber
8.1g
Wholemeal bread with ham and jam
Bio-Analysis Recipe

Wholemeal bread with ham and jam

481 kcal B: 17.7g T: 13.7g W: 71.8g 8.1g fib.
Glycemic Load
IG 52 ŁG 33
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 64 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): High (33.1)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 30 µU/mL 51 µU/mL 55 µU/mL 44 µU/mL 29 µU/mL 17 µU/mL 10 µU/mL 6 µU/mL 86 mg/dL 117 mg/dL 145 mg/dL 140 mg/dL 126 mg/dL 108 mg/dL 95 mg/dL 91 mg/dL 86 mg/dL 145 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 33.1) may trigger a pronounced glucose peak (~145 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
33.1 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
52
Glucose peak
145
mg/dL
P+F+Fiber buffer
0.61
🛡️ Glycemic buffering in this meal
Protein (17.7 g), fat (13.7 g), and dietary fiber (8.1 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 63.7 g
Simple sugars: 31.5 g Slowing fiber: 8.1 g
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