Boone’s analysis puts Pret A Manger Ham & Cheese at 27% of an adult’s daily calories, 120% of the daily salt limit for a child aged 4 to 6 and 0.6 teaspoons of free sugar.
How many calories are in Pret A Manger Ham & Cheese? It contains 531 kcal, 26g of fat (16g saturated), 2.5g of sugar and 3.6g of salt.
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Nutrition information
Nutrition information: Pret A Manger Ham & Cheese
| Energy | 531 kcal |
| Fat | 26g |
| of which saturates | 16g |
| Carbohydrate | 43g |
| of which sugars | 2.5g |
| Fibre | 3.9g |
| Protein | 30g |
| Salt | 3.6g |
Nutrition figures are Pret UK published data per serving as sold, taken from Pret UK's published product pages (pret.co.uk, October 2026). Boone converts the figures to the portion and age comparisons on this page.
Pret A Manger Ham & Cheese contains 531 kcal, which is 27% of the 2,000 kcal adult daily reference intake. It provides 26g of total fat, of which 16g is saturated, 2.5g of sugar, 3.6g of salt, 30g of protein and 3.9g of fibre.
The saturated fat content of 16g represents 79% of the adult daily guideline of 20g.
Pret publishes figures both per serving and per 100g, which puts the portion at about 195g and 273 kcal per 100g.
Pret describes it as: A simple combination of Pret's Wiltshire cured ham and sliced mature Cheddar with a dab of butter on our malted bread.
Sugar in Pret A Manger Ham & Cheese
Pret A Manger Ham & Cheese contains 2.5g of free sugar per serving (0.6 teaspoons). Low sugar
The NHS free sugar limit is 30g per day for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Free sugar excludes the sugars naturally present in milk and whole fruit.
Free sugar by portion: Pret A Manger Ham & Cheese
| Portion | Adult (female)
30g | Adult (male)
30g | Age 11 to 17
30g | Age 7 to 10
24g | Age 4 to 6
19g |
|---|
| Per portion | 2.5g
8% | 2.5g
8% | 2.5g
8% | 2.5g
10% | 2.5g
13% |
| Teaspoons | 0.6 tsp |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Salt in Pret A Manger Ham & Cheese
Pret A Manger Ham & Cheese contains 3.6g of salt per serving. High salt
Children have lower salt limits: 3g per day for ages 4 to 6, 5g for ages 7 to 10.
Salt by portion: Pret A Manger Ham & Cheese
| Portion | Adult (female)
6g | Adult (male)
6g | Age 11 to 17
6g | Age 7 to 10
5g | Age 4 to 6
3g |
|---|
| Per portion | 3.6g
60% | 3.6g
60% | 3.6g
60% | 3.6g
72% | 3.6g
120% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Calories in Pret A Manger Ham & Cheese
Pret A Manger Ham & Cheese contains 531 kcal per serving. High calorie share
Daily calorie needs vary by age and sex.
Calories by portion: Pret A Manger Ham & Cheese
| Portion | Adult (female)
2000 kcal | Adult (male)
2500 kcal | Age 11 to 17
1936 kcal | Age 7 to 10
1553 kcal | Age 4 to 6
1291 kcal |
|---|
| Per portion | 531 kcal
27% | 531 kcal
21% | 531 kcal
27% | 531 kcal
34% | 531 kcal
41% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Saturated fat in Pret A Manger Ham & Cheese
Pret A Manger Ham & Cheese contains 16g of saturated fat per serving. High saturated fat
The saturated fat guideline is 20g a day for women and 30g for men, and lower again for children.
Saturated fat by portion: Pret A Manger Ham & Cheese
| Portion | Adult (female)
20g | Adult (male)
30g | Age 11 to 17
20g | Age 7 to 10
18g | Age 4 to 6
16g |
|---|
| Per portion | 16g
79% | 16g
53% | 16g
79% | 16g
88% | 16g
99% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Fibre in Pret A Manger Ham & Cheese
Pret A Manger Ham & Cheese contains 3.9g of fibre per serving. Source of fibre
Fibre is the one figure here that is a target to reach rather than a limit to stay under. UK guidance is 30g a day for adults, 25g for ages 11 to 17, 20g for ages 7 to 10 and 15g for ages 4 to 6.
Fibre by portion: Pret A Manger Ham & Cheese
| Portion | Adult (female)
30g | Adult (male)
30g | Age 11 to 17
25g | Age 7 to 10
20g | Age 4 to 6
15g |
|---|
| Per portion | 3.9g
13% | 3.9g
13% | 3.9g
16% | 3.9g
20% | 3.9g
26% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Ultra-processed food: what is really in it
Processing and additives: Pret A Manger Ham & Cheese
Reading the ingredient list closely, Pret A Manger Ham & Cheese contains emulsifiers, preservatives and antioxidants. These are not there to add nutritional value. They make industrial production and distribution possible.
Emulsifiers
Help oil-based and water-based ingredients blend and stay blended. Found in the malted wholegrain bread.
Preservatives
Slow the growth of bacteria, yeasts and moulds in centrally prepared components. Found in the wiltshire-cured ham.
Antioxidants
Slow the natural oxidation of fats, so components keep their colour and flavour. Found in the wiltshire-cured ham.
Boone classifies Pret A Manger Ham & Cheese as NOVA group 4, ultra-processed, based on Pret’s published ingredient list. NOVA groups foods by how far they are from their whole-food form, not by how nutritious they are. A group 4 food is not automatically unhealthy, and a group 1 food is not automatically healthy.
Pret A Manger Ham & Cheese contains at least 21 distinct ingredients: 15 raw and 6 manufactured. Raw means something you could buy and cook with at home; manufactured means a substance that only exists as an output of industrial processing.
Ingredient count: Pret A Manger Ham & Cheese
The 6 manufactured ingredients
calcium carbonate, iron, niacin, thiamin, mono- and diacetyl tartaric acid esters of mono- and diglycerides of fatty acids, starter culture.
The 15 raw ingredients
wheat flour, water, malted wheat flakes, wheat bran, yeast, barley malt flour, salt, rapeseed oil, flour treatment agent, wiltshire-cured ham, mature cheddar cheese, butter, single cream, sea salt, black pepper.
Boone counts every distinct ingredient named in Pret’s published list, including those inside components such as bread or sauces, and removes duplicates, so salt appearing in several components counts once. Where an additive class is followed by a named substance, the substance is counted. Every figure here is a minimum.
Allergens at a glance
Pret A Manger Ham & Cheese contains cereals containing gluten and milk.
Allergen information: Pret A Manger Ham & Cheese
| Allergen | Status |
|---|
| Cereals containing gluten | Contains |
| Crustaceans | Not declared |
| Eggs | Not declared |
| Fish | Not declared |
| Peanuts | Not declared |
| Soya | Not declared |
| Milk | Contains |
| Tree nuts | Not declared |
| Celery | Not declared |
| Mustard | Not declared |
| Sesame | Not declared |
| Sulphites | Not declared |
| Lupin | Not declared |
| Molluscs | Not declared |
Contains = declared by Pret on the product page. Not declared = not listed as an ingredient allergen; Pret prepares food in shops where all 14 allergens are handled, so it cannot guarantee any item is free from them. Source: Pret UK product pages and allergen guide (8 September 2026).
