how many calories in a ham sandwich with butter

It contains 29 mg of cholesterol, or 10% of the recommended daily dose. You could also add salad greens to cut down on the calories and fat. Add in 2-3 ounces of protein turkey breast has around 60 calories, ham has around 50 and youre looking at between 200 and 250 calories for your average sandwich. There are lots of healthy options you can choose from, but youll want to think about what type of bread youre going to use and what else you want in your sandwich. Find calories, carbs, and nutritional contents for Ham Sandwich W/Brown Bread - No Butter and over 2,000,000 other foods at MyFitnessPal. Copyright 2022 Cooking Tom | Powered by Cooking Tom. If youre watching your calorie intake, you can make a few simple swaps to lighten up your sandwich. Then place on wood cutting board and cut with sharp knife. How Many Calories in a Ham Sandwich on Brown Bread With Butter A ham sandwich on brown bread with butter contains approximately 460 calories. This is higher than a regular cheese sandwich, but is still a lower calorie option. I specialize in healthy, flavorful recipes that are easy to make at home. Most hams contain between 30-40 calories per slices, so lets assume there are 2 slices of ham in the sandwich. There are 3.6 grams of fat, 9 grams of carbs, and 10 grams of protein. Cover with sliced or chipped ham, and swiss or American cheese. Cooking Tom filled with tasty recipes and tips and trics that will teach you how to cook, including how best to use the stove, how much meat to put on a plate, when to add onions and garlic, which spices to season with, etc. The exact number of calories will vary depending on the type and amount of ham used, as well as the type of bread. To start with, youll need some meat to add to your sandwich. The calorie content will vary depending on the type and amount of bread, ham, and butter used. Calories in Spinach Salad with Warm Beet Dressing, Calories in Fruity Chicken Salad Sandwich, Calories in French Toast Souffle with Maple Cream Topping, Calories in Grilled Chicken Sandwich with Goat Cheese and Pesto, Calories in A twist on traditional French Toast. Im here to talk about food and cooking, and to share some of my favorite recipes with you all! Fitness Goals: Heart Healthy. How about the 410 calories and 18 grams of saturated fat per sandwich? One popular variation of the ham sandwich is the club sandwich, which includes bacon, lettuce, and tomato. . Daily Goals How does this food fit into your daily goals? With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. For example, a ham and cheese sandwich will have more calories than a plain ham sandwich. Sizzling Turkey Noodle Roll (Quail Egg Luncheon Meat Cheese) ( . Bread: 200 calories Where do the calories in HoneyBaked Ham & Cafe Classic Ham Sandwich come from? A typical ham and cheese sandwich on white bread contains about 250 calories and 12 grams of fat. Consequently, as part of a balanced diet, it is advisable to limit your intake and stick to fresh, less processed forms of ham. Fitness Goals: Heart Healthy. So, while a ham sandwich with mayo isnt the healthiest option out there, it can still be part of a balanced diet. Ham sandwiches are typically made with ham and bread. Another popular variation is the croque-monsieur, a French sandwich made with Gruyere cheese and bchamel sauce. You could also choose to go for a beef burger instead. The nutritional value of a ham sandwich depends on the ingredients used. You can also ditch the mayo or add some extra veggies like lettuce or tomato to bulk up your sandwich without adding too many calories. 34 minutes Cycling 46 minutes Walking 83 minutes Based on a 35 year old female who is 170 cm tall and weighs 65 kg. The number of calories in a ham sandwich depends on. Are you looking for a sandwich that will really stick to your ribs? 28.7% 40.9% 30.3% Protein Total Carbohydrate Total Fat 297 cal * Percentage daily intakes are based on an average adult diet of 8700kJ. The ham can be either sliced or ground, and the bread can be any type of bread, including white, wheat, rye, or pumpernickel. You could also add some vegetables to your sandwich to help bulk it out and make it more filling without adding too many additional calories. Calorie Goal 1670 Cal 330/2000Cal left Fitness Goals: Heart Healthy Fat 63 g 4/67g left Sodium 2040 mg Youll also need some other ingredients for extra flavor. However, the more sugar you use, the less healthy your sandwich is going to be. Ham egg and cheese sandwich fast foods 1 sandwich 347.5 calories 30.9 grams carbs 16.3 grams fat 19.2 grams protein 0 grams fiber 246.0 mg cholesterol 7.4 grams saturated fat 1005.3 mg sodium 0 grams sugar 0 grams there are 530 calories in 1. Ham is a good source of protein and also contains some iron. View other nutritional values (such as Carbs or Fats) using the filter below: Tip: Depending on the type of bread, amount of filling, type of filling, and seasoning, a ham sandwich can have 210 to 820 calories (or more). This bacon grilled cheese sandwich is without a doubt the best grilled cheese sandwich on the planet. This would bring the total calorie content of the sandwich up to around 160-170 calories. Ham sandwiches are a common type of lunch meat in the United States. How many calories and carbs are in a ham sandwich? I believe that anyone can cook a delicious meal, no matter their skill level. I don't like that. I run a small restaurant. Assuming you are referring to a plain ham sandwich on white bread with no condiments: What you need: Ham 1 large onion 1/4 cup mayo 1 teaspoon mustard a few slices of bread. You can also add some veggies to your sandwich to boost its nutrient content and fill you up without adding a lot of extra calories. However, most commercially prepared ham sandwiches also include cheese and mayonnaise, which can significantly increase the fat and calorie content. Fat 52.5 g. 14.5/67g left. To start with, you'll need some meat to add to your sandwich. Of course, this all depends on the size and thickness of the slices of bread and ham used. If youre looking to reduce the calorie content of your sandwich, you could try using a lower calorie bread or spreading less butter on your bread. Instead, try to make healthier choices at lunch time. Ham Salad Sandwich With Mayonnaise on Wholemeal Bread. A larger ham and cheese sandwich on whole wheat bread with mustard has about 350 calories. When bread . Butter is a dairy product made from cream. A ham sandwich may seem easy to cook, but mastering its nutrition isnt really important. 178 calories of Bread, wheat (including toast), (2 oz) 35 calories of Kraft Mayo Light Mayonnaise (Mayo), (1 tbsp) 35 calories of Oscar Mayer Ham, (3 slice) Sodium 2300 mg--/2300mg left. Great w/soup or as a light lunch. This is a great resource for anyone who loves to learn about cooking! You'll also need a layer of cheese and/or mayonnaise. A little while before the ham is fully cooked, you'll prepare the brown sugar and mustard ham glaze, apply it to the exterior of the ham and let the whole thing cook for another 20 minutes. It all depends on how much ham and mayo you use. Cholesterol 300 mg In particular, medium size ham and cheese sandwich (208 g) has about 443 calories . The type of bread used also affects the calorie content; white bread generally has more calories than whole wheat bread. Foods related to Ham: Bacon: Butter: Tomato: Cheese: Pork: view more results for ham. Cheese: 100 calories These include mustard, butter or oil. Im Brian Danny Max, a chef and a writer at cookingtom.com. 1 sandwich with ham and cheese on lettuce and mayo bread with 29.4g total carbs, 27.7g net carbs, 19.1g fat, 23.1g protein and 386 calories. Use whole-wheat bread instead of white, for example, or use just 1 ounce of ham. If youre looking to lose some weight, you dont need to cut out your favorite foods. Exercise. Calorie Breakdown. Ham is a good source of protein and provides some essential vitamins and minerals. Join for free! If youre looking to cut down on the calories in your ham sandwich, then try using less mayo or choosing a light mayonnaise. One good way to find out is to do a calorie count. Food database and calorie counter: Calories in Ham. Ham: 200 calories Mayo: 100 calories Mayo also has some health benefits, including being a good source of healthy fats. Place in 300 degree oven (preheated) for 15-20 minutes. Heres a breakdown of the calories in a typical ham sandwich: Read More But, to stay healthy, how many calories does the body need? Here I talk about tips, hacks about recipes, cooking, and review Kitchen related gadgets I use for the kitchen. Your daily values may be higher or lower depending on your calorie needs. To just survive, the body does not need a lot of calories. Most of the calories in a ham and cheese sandwich come from the fat content in the meats and cheeses. Grilled cheese can associate its high fat and calories to the butter spread on the exterior of the bread to make it crispy and the generous amounts of cheese in the middle. Combine the mayonnaise and dijon mustard. This estimate is based on using 2 slices of brown bread, 3 ounces of ham, and 1 tablespoon of butter. You should also have healthy oils or fats that can provide extra flavor. Food. A ham sandwich is a sandwich made typically of ham and bread. Calories per serving of Ham Sandwich. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Ounce (oz) of sandwiches with ham 68 kcal. Prepping for this recipe requires minimal effort. If youre like most people, you probably dont think twice about the calories in a ham sandwich on brown bread. Join for free! Bread is a staple food made from flour, water, and yeast. Food Search. Grits are a type of cornmeal that's been around for centuries and was once a staple food in the southern United States. A sausage patty is a small, round, flat piece of meat that is usually fried or grilled. A slice of wheat bread has around 80 calories, while a white flour slice has closer to 90. . Since delis are mainly for lunch, they dont usually offer too many options for dinner. On one side of each slice of bread, place a heaping plate of butter. Assemble the sandwich. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. Ham is a good source of protein and also contains some fat and carbs. Cook the bread for 3-4 minutes, until it is lightly golden. The calorie content will vary depending on the type and amount of bread, ham, and butter used. Half of medium size ham sandwich 287 kcal. However, if you want something really light you can try a tortilla with a little bit of cheese. This hearty meal is sure to fill you up, but how many calories are in it? Sodium 1345 mg. 955/2300mg left. Mix egg whites, milk, and vanilla. Top 5 Quick Recipes for a Healthy Sandwich, Calculate the Calorie Count of Ham Sandwiches. Make a hole in the center of the cheese mixture. Calorie Goal 1800 Cal. Im here to help you learn how to cook, and to show you that its not as difficult as you might think! Smoked Ham Sandwich On White Bread (1 pack) has a total of 37.4 grams of carbohydrates, 35 grams of net carbohydrates, 6.5 grams of fat, 13 grams of protein, and 258 calories. How Long To Cook Burger On George Foreman? If you've ever wondered if grits can go bad, the answer is unfortunately yes. With the help of AI, you can easily find out the nutrition facts of your favorite food. So if youre watching your waistline, be aware of what exactly is going into your sandwich before chowing down. A simple PB&J can easily turn into a 500+ calorie monster if youre not careful. You can then add your own ingredients to make the perfect sandwich for dinner. Cholesterol 255 mg. It is possible to calculate the number of calories in a ham sandwich. or "How many meals a day should you eat?" One slice of white bread typically contains around 70-80 calories. The majority of these calories come from the bread and butter, with the ham providing a smaller amount of calories. This contains around 270 calories and is a great, easy to eat, snack option. Consuming too few calories, on the other hand, causes the body to work poorly because it will only use calories for functions that are essential for survival and neglect functions that are necessary for general health and well-being. These can include grilled chicken, tofu, Greek yogurt and even grilled vegetables. Therefore, it is highly recommended that anyone trying to lose weight track their caloric needs and change them as needed to meet their nutritional needs. Of course, this all goes out the window when you start adding in extras like cheese, avocado, bacon, etc. But making the right sandwich for your meal can be easy. The specific number of calories will vary depending on the size and ingredients of the sandwich. How many calories are in a ham and whole wheat sandwich? Adult men need about 2,000-3,000 calories per day to maintain weight, while adult women need between 1,600-2,400 calories per day, according to the US Department of Health. link to How Much Protein in Sausage Patty. 1770 Cal. If you are looking for a healthier alternative to a ham sandwich, consider using leaner meats such as turkey or chicken, and choosing whole grain breads. A ham sandwich is not a particularly healthy meal option. You may also want to add a bit of sugar. When a ham and cheese sandwich is toasted, it can add an additional 20 calories, whereas when it is not, lettuce or tomato toppings can add an additional 10 calories. Many people want to lose weight, and the simplest method to do so is to eat fewer calories each day. A typical ham sandwich made with white bread and 2 ounces of ham contains about 240 calories. This sandwich contains 29.4 grams of total carbohydrates, 27.7% net carbohydrates, 16.9 grams of fat, 25.1 grams of protein, and 386 calories. *Percent Daily Values are based on a 2,000 calorie diet. A ham sandwich typically contains around 200-300 calories. Have you ever asked yourself, "How much weight can I lose in a month?" You could also add some veggies to your sandwich for extra nutrients and fiber. Hello there! Age, weight, height, gender, level of physical activity and overall general health are all factors that affect how many calories a person needs to stay healthy. A ham sandwich is a sandwich typically made with ham, bread, and butter. Two slices of whole grain bread, two slices of ham, and one leaf of iceberg lettuce equals 220 calories in a ham sandwich. The favorite choice for the term "Sandwiches" is 1 Sandwich which has about 250 calories . Remove from oven, split in half horizontally and allow to cool to room temperature. If you like cheese on your ham sandwich, fat levels go up as well as the calorie count. A typical ham sandwich contains around 250 calories and 10 grams of fat, most of which is saturated fat. I'm Helen E Robinson. I hope youll check out my blog and my recipes, and I look forward to hearing from you! There are many factors at play, not all of which are well understood or recognized. A lack of prep time certainly doesn't mean a lack of flavor, though. The type of bread that is used depends on the type of the ham that was used. You can still search and find our health recipes here. Ive been cooking professionally for about 10 years now, and Ive loved every minute of it! Big size ham sandwich (309g) 746.2 kcal. If youre looking to cut down on the number of calories youre eating, try switching to whole wheat bread or using less cheese and mayo. Popular Pick: Whether youre just looking for a quick meal or you want a more healthy option, youre likely to need a good list of ingredients. Calorie Goal 1800 Cal 200/2000Cal left Fitness Goals: Heart Healthy Fat 67 g --/67g left Calorie Breakdown Where do the calories in Toasted w. Ham & Cheese, no fats come from? It is about 18% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake). As an Amazon Associate, I earn from qualifying purchases. The favorite choice for the term "Ham" is 1 slice of Sliced Ham . Which is 420 calories. A ham and cheese sandwich contains just under 300 calories. 2 slices of white butter toast (1 serving) has 34 grams of total carbohydrates, 33 grams of net carbs, 14 grams of fat, 6 grams of protein, and 310 calories. Ham is a relatively lean meat, so it is not a major source of fat in a sandwich. How Many Calories In A Ham Sandwich On White Bread. KitchenAcorns.com is compensated for referring traffic and business to Amazon and other companies linked to on this site. I love to cook since I was a small child. For example, instead of using a piece of bread, you could use a whole wheat wrap. How does this food fit into your daily goals? The answer depends on a few factors, including the type of bread and the amount of ham used. Ham sandwiches are typically made with ham and bread. How many calories is a homemade grilled cheese? Other options include adding tomato or lettuce as toppings. Daily Goals How does this food fit into your daily goals? This contains around 430 calories. But if youre watching your weight or trying to eat healthier, its important to know how many calories are in your favorite foods. Small size ham sandwich (190g) 459.2 kcal. That's almost half of the recommended daily calorie intake for an average adult! That adds up to 600 calories, and thats not even including any condiments or side dishes. The sandwich has a total of 234 calories (12 percent of the RDA for calories) and 4.3 grams of sugar (5 percent of the Reference Intake for sugar). Ham Sandwich with Lettuce and Spread: 10.60: 29.72: 13.88: 273: Ham Sandwich with Spread: 11.59: 27.87: . Calories in Sandwiches. With a few simple tweaks, you can enjoy a delicious and satisfying sandwich that wont derail your diet. Most stores will have their own bread selections, so youll probably have some options. If you add any condiments like mayonnaise or mustard, that will also increase the calorie count. So, while theres no definitive answer to how many calories are in a ham and cheese sandwich, its safe to say that they range from 640 upwards, depending on what you put in yours. Mix the jam and orange juice. Assuming you are talking about a basic sandwich with no condiments or extras, the calorie count will vary depending on what type of bread and meat you use. About. But make sure to use lean ground beef. Heat oven to 275 degrees. Ham is a sausage made from pork and is a common ingredient in sandwiches. The average ham sandwich contains around 100 calories. Full nutritional breakdown of the calories in daily ham sandwich based on the calories and nutrition in each ingredient, including Bread, whole wheat (including toast) prepared from recipe, Yellow Mustard, Ham, regular (11% fat), Margarine butter blend, 60% corn oil margarine and 40% butter, Ketchup, Heinz and the other ingredients in this recipe. Calorie and nutritional information for a variety of types and serving sizes of Sandwiches is shown below. 1 sandwich with ham and cheese on bread with lettuce and mayo has 29.4 grams of total carbohydrates, 27.7 grams of net carbs, 19.1 grams of fat, 23.1 grams of protein, and 386 calories. How many calories are ham and butter sandwiches? But it is a great sandwich and I am sure you will like it. We also cover a wide variety cuisine from traditional favorites to newer styles of cooking. Spread first w/butter, then w/mustard, then w/mayonnaise. But how many calories are in a ham sandwich? Just be mindful of what youre using to make it and how much meat youre including. Additionally, many commercially produced ham sandwiches contain nitrates and other preservatives, which have been linked to cancer. Other options include adding tomato or lettuce as toppings. But it is whole wheat bread. My parents are both great cooks, and they taught me a lot about the kitchen. A ham sandwich is made of different types of foods. A ham sandwich with mayo can have anywhere from 350 to 500 calories. Percentages are based on a diet of 2000 calories a day. If you also add sliced ham, that will be about 350 calories. Medium size ham sandwich (238 g) 574 kcal. There is white bread. The nutritional information for the ham and cheese sandwich is shown in the image below. And a light tuna salad contains around 180 calories. However, consuming processed meats such as ham on a daily basis may increase the risk of certain cancers. So the sandwich has about 450 calories. Whatever changes you make, just be sure that your sandwich still tastes delicious! Kid's Ham Sandwich, No Butter SANDWICHES - Kid's Ham Sandwich, no Butter, Lion's Choice 1 Serving 130 Calories 18 g 3 g 9 g 0 g 15 mg 1 g 530 mg 3 g 0 g Report a problem with this food Except under a doctors supervision, Harvard Health Publications recommends that women consume at least 1,200 calories and men consume at least 1,500 calories each day. A ham sandwich with butter contains approximately calories. Bread is mostly carbs, with a small amount of protein and fat. Use bacon, ham, cheese, dijon mustard, and mayonnaise as the filling. Wrap in foil. How much energy is in a ham sandwich? It contains 17 grams of protein, 25 grams of total carbohydrates, and 6 grams of total fat, 2 grams of which is saturated fat, or 8% of the maximum daily intake for a . It is high in protein as well as various other nutrients. The sandwich is often made with ham, cheese, and butter. A basic ham and cheese sandwich with no additional toppings or condiments has around 640 calories. A ham sandwich on brown bread with mayo and cheese can have over 700 calories! Ham is also high in sodium, with a single sandwich containing over half of the recommended daily intake. A slice of American cheese adds 70 calories and 6 grams of fat; Swiss cheese adds 110 calories and 8.68 grams of fat per slice; and sharp cheddar cheese adds 86 calories and 7 grams of fat per slice. 100g of sandwiches with ham and cheese have about 213 calories (kcal). 2 slices of White Butter Toast (1 serving) have 34g total carbs, 33g net carbs, 14g fat, 6g protein and 310 calories. Original Ham Sandwich, No Butter SANDWICHES - Original Ham Sandwich, no Butter, Lion's Choice 1 Serving 290 Calories 38 g 7.0 g 19 g 1 g 35 mg 2 g 1270 mg 7.0 g 0 g Report a problem with this food Three medium size sandwiches with ham 1722 kcal. A standard calorie count for a ham sandwich is 85 calories. Calories in a Ham and Cheese Sandwich You can find the calories and nutrition facts of a good ham and cheese sandwich at the nutrition fact. A physically active 25-year-old man who stands 6 feet tall, for example, uses far more calories than an inactive 70-year-old woman who is 5 feet tall. SparkPeople closed in August 2021 so you can no longer save or track recipes. Each serving of the sandwich contains 1.4 grams of sodium. Youll also need a layer of cheese and/or mayonnaise. Place baguette in oven and bake 10 minutes, just until the outside crisps. A small ham and cheese sandwich on white bread with mayonnaise has about 250 calories. Log In Sign Up. A whole wheat ham sandwich on white bread has about 240 calories. Calories per Ingredient. Unwrap. A ham and cheese sandwich on white bread contains approximately 930 calories. The sandwich has a total of 234 calories (12 percent of the RDA for calories) and 4.3 grams of sugar (5 percent of the Reference Intake for sugar). The white bread also adds a significant amount of carbohydrates and calories. How Many Calories In A Ham And Cheese Sandwich With Mustard. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. A 45 years old mom blogger from Boston. Many delis and sandwich shops offer healthy alternatives to hamburgers. This estimate is based on using 2 slices of brown bread, 3 ounces of ham, and 1 tablespoon of butter. Depending on the type of bread, amount of filling, type of filling, and seasoning, a ham sandwich can have anywhere from 210 to 820 calories (or more). To visualize how much 443 kcal actually . After that, we shallow-fry it in butter and olive oil. Calories In a Ham And Cheese Sandwich One serving of a ham and cheese sandwich contains 132 calories. Then you need a ham sandwich with mayo! If youre watching your calorie intake, then be sure to measure out the amount of each ingredient that you use. The same is true if you use a higher-fat cheese or add bacon to your sandwich. Then if you add some Swiss cheese, that will be about 100 calories. The calorie content will vary depending on the type and size of the bread, as well as the amount of ham used. You'll also need some other ingredients for extra flavor. 200/2000Cal left. Homemade Ham Sandwich on Wholemeal With Butter Serving Size: 1 slices with ham and butter 200 Cal -- Carbs -- Fat -- Protein Track macros, calories, and more with MyFitnessPal. A ham sandwich with butter contains approximately 400 calories. 230/2000Cal left. A ham sandwich on white bread contains approximately 239 calories. Can I Eat 2 Sandwiches? A ham sandwich on brown bread with butter contains approximately 460 calories. These include mustard, butter or oil. It contains 17 grams of protein, 25 grams of total carbohydrates, and 6 grams of total fat, 2 grams of which is saturated fat, or 8% of the maximum daily intake for a healthy adult on a 2,000-calorie diet. Calories in 1 Ham and Cheese Sandwich and Nutrition Facts Foods Food List Ham and Cheese Sandwich Food database and calorie counter 1 sandwich Ham and Cheese Sandwich Nutrition Facts Serving Size 1 sandwich Amount Per Serving Calories 352 % Daily Values* Total Fat 15.48g 20% Saturated Fat 6.437g 32% Trans Fat - Polyunsaturated Fat 1.375g Two slices of whole grain bread, two slices of ham, and one leaf of iceberg lettuce equals 220 calories in a ham sandwich. In this page, you will find the calorie intake of a piece How Many Calories Are In A Ham And Cheese Sandwich? You could choose to make a salad instead. Two medium size sandwiches with ham 1148 kcal. Cool slightly. 17.1% 54.3% 28.6% Protein Total Fat Total Carbohydrate 620 cal. This is largely determined by the amount of physical activity a person does each day, and it is unique for each individual. This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com, Amazon.co.uk, Amazon.ca & other affiliate programs. Ive been interested in food and cooking since I was a child. Ham Sandwich,2 Slice White Bread With Butter Serving Size: 1 sandwich 330 Cal 67% 26g Carbs 23% 4g Fat 10% 4g Protein Track macros, calories, and more with MyFitnessPal. A ham sandwich is one of the most popular lunchtime staples. Whole wheat bread provides complex carbohydrates and fiber. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. If you add extras like mayonnaise, lettuce, tomato, or other vegetables, the calorie count will go up. Assuming youre talking about a ham and cheese sandwich on bread, the calorie content will vary depending on the ingredients used. At the end of the day, a ham sandwich is a fairly reasonable option when it comes to calories. The calorie and fat content of sandwiches made with mayonnaise or other high-calorie spread will increase. The average turkey sandwich contains around 300 calories. To begin, get out three slices of bread for each sandwich. Fat 64.8 g. 2.2/67g left. The answer depends on the type of bread and the size of the sandwich. A ham sandwich is a popular lunchtime meal, but how many calories are in one? 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