How many carbs are in ham and cheese jambon?

November 21, 2025 •

4 min read

According to nutritional data, a typical pre-made ham and cheese jambon contains approximately 20-27 grams of carbohydrates per 100g, with the exact figure varying significantly by brand and size. Knowing how many carbs are in ham and cheese jambon is essential for managing your dietary intake, especially for those monitoring their macronutrients.

Quick Summary

The carbohydrate content of a ham and cheese jambon is primarily influenced by the puff pastry, not the fillings. Nutritional information varies widely among brands and serving sizes. Comparing specific product data can help consumers make informed choices for their dietary needs.

Key Points

Puff Pastry is the Main Carb Source: The majority of the carbohydrates in a ham and cheese jambon come from the wheat-based puff pastry, not the fillings.
Carb Count Varies by Brand: Different manufacturers use different recipes and serving sizes, leading to a range of carbohydrate values per 100g.
Typically High in Carbs: With figures often exceeding 20g of carbohydrates per 100g, traditional jambons are not considered a low-carb food.
Low-Carb Alternatives are Available: For those on a keto or low-carb diet, simple ham and cheese roll-ups or low-carb wraps are better options.
Check Product Labels: Always read the nutritional information on the packaging to get the most accurate carb count for the specific jambon you are buying.
Significant Fat and Sodium Content: In addition to carbs, jambons can be high in both fat and sodium, which should be considered for overall dietary health.

What is a Ham and Cheese Jambon?

A ham and cheese jambon is a popular baked snack consisting of a savory filling of ham and cheese, encased in flaky puff pastry. Originating from French baking traditions, the term 'jambon' is French for 'ham,' but in this context, it often refers to the entire pastry. The delight of a jambon lies in the contrast between its crisp, buttery exterior and the warm, gooey, savory filling. While delicious, the puff pastry base is the primary source of the carbohydrate load, a crucial factor for anyone tracking their macros or following a specific diet plan.

The Source of Carbohydrates in a Jambon

To understand the total carbohydrate count, it's important to break down the jambon into its core components. The main source of carbs is undoubtedly the puff pastry, which is made from fortified wheat flour. This flour is rich in starches, which are complex carbohydrates. The ham and cheese filling, on the other hand, is naturally low in carbohydrates. Cured ham is almost carb-free, and cheese contains negligible amounts of carbs. This means that the majority of the carbohydrate content comes from the pastry itself. Any added sauces, such as the Emmental cheese sauce often used, might also contain small amounts of sugars or modified starches that contribute to the total carb count.

Nutritional Comparison: Ham and Cheese Jambon by Brand

Because the recipe and portion sizes differ between manufacturers, the carbohydrate content of a jambon is not standardized. Here is a comparison of various pre-packaged products based on available nutritional information:


Brand	Product	Serving Size	Carbohydrates	Source
Musgrave SmartBuy	Ham & Cheese Jambon	Per 100g	27g
Delifrance	Ham & Cheese Jambon	Per 100g	24.2g
Tasty / Nutritionix	Ham and Cheese Jambons	Per 100g	25.3g
Golden Bake	Mini Ham & Cheese Jambon	Per 100g	21g
Tous les Jours	Ham & Cheese Pastry	Per 1 pastry (~70g)	21g

As the table illustrates, the carb count per 100g is relatively consistent across brands, hovering in the mid-20s. However, the serving size is a critical factor. For example, a single mini jambon from Golden Bake contains approximately 7.4g of carbohydrates, making it a much smaller commitment than a full-sized product. When purchasing pre-made jambons, always check the packaging for the most accurate nutritional details.

Considering Jambons for a Low-Carb Diet

For individuals following a strict low-carb diet or a ketogenic lifestyle, traditional ham and cheese jambons are generally not suitable. The high concentration of carbohydrates from the puff pastry base puts them well above the daily carb limits for most low-carb diets. While ham and cheese on their own can be excellent keto-friendly options, the pastry fundamentally changes the nutritional profile.

For those who enjoy the flavor combination but need to reduce their carb intake, there are alternative options:

Deconstructed Jambon: Enjoy the ham and cheese filling separately. You can serve high-quality ham slices with a variety of cheeses as a snack.
DIY Low-Carb Wraps: Use a low-carb tortilla or a lettuce wrap to create a low-carb 'jambon' experience. Fill it with deli ham, cheese, and a creamy, low-sugar sauce.
Ham and Cheese Roll-ups: Simply roll up slices of ham with a slice of cheese inside. This completely eliminates the carb-heavy pastry.
Use Low-Carb Breads: Opt for a low-carb or keto-friendly bread alternative if you still want a bread-like element.

Macronutrient Breakdown Beyond Carbohydrates

Beyond the carb content, jambons also contain other significant macronutrients. They are often high in fat, primarily due to the butter or margarine used in the puff pastry and the fat content of the cheese. This also makes them a source of saturated fat. Jambons provide a decent amount of protein, thanks to the ham and cheese filling. However, they are also quite high in sodium, with brands like Tasty reporting 1.2g of salt per 100g. For those watching their salt intake, this is an important consideration. It is always wise to look at the complete nutritional panel to get a full picture of the product's impact on your diet.

Conclusion

In summary, the number of carbs in a ham and cheese jambon is significant, driven primarily by the puff pastry. While the specific count varies by brand and size, consumers can generally expect a pre-made jambon to contain over 20 grams of carbohydrates per 100g. For those on low-carb diets, traditional jambons are not ideal, but many simple and delicious alternatives exist. Always check the product's label for precise nutritional information and consider healthier, low-carb modifications if you are monitoring your carb intake. For detailed nutritional information, resources like Nutritionix can be helpful.

Frequently Asked Questions

A typical 100g pre-made ham and cheese jambon generally contains between 20 and 27 grams of carbohydrates, though this can vary slightly by brand.

No, traditional ham and cheese jambons are not suitable for a keto diet due to their high carbohydrate content, which comes from the puff pastry.

Neither the ham nor the cheese contributes a significant amount of carbohydrates. The vast majority of the carbs come from the wheat flour used to make the puff pastry.

To create a low-carb version, you can simply serve the ham and cheese as a roll-up or use a low-carb tortilla instead of puff pastry.

While the carb concentration (carbs per 100g) is similar, the total carb count is much lower in a mini jambon because of its smaller size. For example, a Golden Bake mini jambon has 7.4g of carbs per piece.

Yes, ham and cheese jambons are also high in fat, primarily from the buttery puff pastry and the cheese filling.

The amount of sugar is typically low. For example, a Golden Bake mini jambon contains only 1.7g of sugar per 100g, mostly from the pastry's ingredients.