Croque Monsieur
Moderate nutritional value
Hot ham and cheese sandwich.
Croque monsieur is a French hot sandwich of ham and Gruyere or Emmental cheese between slices of white bread, spread with bechamel sauce, topped with more cheese and baked or grilled until bubbling. It is high in protein and fat, and the ham and cheese make it high in sodium. Pair it with a green salad instead of fries.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 14g | 25.0% |
| Fat | 14g | 20.0% |
| Carbs | 17g | 5.7% |
| Simple Sugars | 5.95g | Estimate |
| Complex Carbs | 11.05g | Estimate |
| Water | 53g | 2.1% |
| Calories | 250 | 11.1% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 7.04 | g | 35.2% |
| Monounsaturated | 4.46 | g | 17.8% |
| Polyunsaturated | 1.06 | g | 8.2% |
| Omega-3 | 0.318 | g | Estimate |
| Omega-6 | 0.742 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.95 | mg |
| Vitamin E | 0.26 | mg |
| Selenium | 14.9 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 92.3 | mcg | 10.3% |
| vitamin B1 | 0.213 | mg | 17.8% |
| vitamin B2 | 0.153 | mg | 11.8% |
| vitamin B3 | 1.13 | mg | 7.1% |
| vitamin B6 | 0.115 | mg | 6.8% |
| vitamin B9 | 8.06 | mcg | 2.0% |
| vitamin B12 | 0.496 | mcg | 20.7% |
| vitamin C | 0.955 | mg | 1.1% |
| vitamin D | 0.301 (12 IU) | mcg | 2.0% |
| vitamin E | 0.263 | mg | 1.8% |
| vitamin K | 1.09 | mcg | 0.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 277 | mg | 27.7% |
| iron | 0.614 | mg | 3.4% |
| magnesium | 21.8 | mg | 5.5% |
| phosphorus | 209 | mg | 29.9% |
| potassium | 159 | mg | 6.1% |
| sodium | 511 | mg | 22.2% |
| zinc | 1.4 | mg | 12.7% |
| copper | 0.064 | mg | 7.1% |
| manganese | 0.284 | mg | 12.3% |
| selenium | 14.9 | mcg | 27.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 442 | mg | 63.1% | 174% |
| Isoleucine | 634 | mg | 45.3% | 133% |
| Leucine | 1177 | mg | 43.1% | 121% |
| Lysine | 1005 | mg | 47.9% | 132% |
| Methionine | 489 | mg | 46.6% | 134% |
| Phenylalanine | 1274 | mg | 72.8% | 195% |
| Threonine | 486 | mg | 46.3% | 122% |
| Tryptophan | 170 | mg | 60.7% | 162% |
| Valine | 819 | mg | 45.0% | 129% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- White sandwich bread 4 slices
- Cooked ham 120 g
- Gruyère cheese, grated 100 g
- Butter 30 g
- Plain flour 1 tbsp
- Milk 150 ml
- Dijon mustard 1 tsp
- Nutmeg a pinch
- Salt and black pepper to taste
Instructions
- 1
Melt the butter, stir in the flour and cook 1 minute, then whisk in the milk to make a thick béchamel; season with nutmeg, salt and pepper.
- 2
Lightly toast the bread and spread each slice with a little Dijon mustard.
- 3
Layer ham and some grated Gruyère between pairs of slices to form two sandwiches.
- 4
Spread béchamel over the tops of the sandwiches and scatter with the remaining Gruyère.
- 5
Place under a hot grill for 4 to 5 minutes until the cheese is bubbling and golden.
- 6
Serve immediately while hot and melting.