Ham and egg salad sandwich

Lunch

Item Rating: 67/100

1 serving (200 grams) contains 350 calories, 20.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	5.9 g	29%
	Polyunsaturated Fat	0 g
Cholesterol		176.5 mg	58%
Sodium		941.2 mg	40%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	2.4 g	8%
	Sugars	5.9 g
protein		23.5 g	47%
Vitamin D		47.1 mcg	235%
Calcium		117.6 mg	9%
Iron		2.4 mg	13%
Potassium		294.1 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 158 cal (40.2%)

Protein: 94 cal (23.9%)

Carbs: 141 cal (35.9%)

About Ham and egg salad sandwich

The Ham and Egg Salad Sandwich is a classic dish often found in American and European cuisines. It typically features a blend of hard-boiled eggs, diced ham, and a creamy dressing, served between slices of bread. Known for its high protein content, this sandwich also provides healthy fats and essential vitamins. Its nutritional profile includes protein from eggs and ham, B vitamins (especially B12), and healthy fats from the dressing if made with ingredients like olive oil or avocado. Depending on the recipe, it can also be a source of iron, selenium, and small amounts of fiber if whole-grain bread is used.

Health Benefits

• Rich in protein, aiding in muscle repair and satiety, with approximately 18-20g of protein per serving.
• Provides vitamin B12 from ham and eggs, essential for nerve function and red blood cell production.
• Contains choline from eggs, which supports brain health and cognitive function.
• Offers selenium from eggs, an antioxidant that promotes thyroid health.
• If made with whole-grain bread, it adds dietary fiber, which supports digestion and heart health.

Dietary Considerations

Allergens: Contains eggs, wheat (if using regular bread), dairy (if using milk-based dressing)

Suitable for: High-protein diets, low-carb diets (if made with low-carb bread or lettuce wraps)

Not suitable for: Vegan diets, vegetarian diets (if ham is used), gluten-free diets (if not using gluten-free bread)

Selection and Storage

Store the egg salad mixture in an airtight container in the refrigerator for up to 3 days. Prepare the sandwich fresh to avoid soggy bread.

Common Questions About Ham and egg salad sandwich Nutrition

Is a ham and egg salad sandwich high in protein?

Yes, a ham and egg salad sandwich is a good source of protein. On average, one sandwich contains about 15-20 grams of protein, depending on the portion sizes of ham and eggs used. This makes it a satisfying option for those looking to increase their protein intake.

Can I eat a ham and egg salad sandwich on a keto diet?

A traditional ham and egg salad sandwich is not keto-friendly due to the bread, which is high in carbohydrates. To make it suitable for a keto diet, you can replace the bread with low-carb alternatives like lettuce wraps or keto-friendly bread.

What are the health benefits or concerns of eating a ham and egg salad sandwich?

The sandwich provides essential nutrients such as protein, vitamins like B12, and minerals like iron from the ham and eggs. However, it can be high in sodium, especially if processed ham is used, and the mayonnaise in the egg salad contributes to the fat content. Opt for low-sodium ham and lighter mayonnaise to make it healthier.

What is the recommended serving size for a ham and egg salad sandwich?

A typical serving size for a ham and egg salad sandwich is one sandwich made with two slices of bread, around 3 ounces of ham, and roughly 1/4 cup of egg salad. For a balanced meal, consider pairing it with a side of vegetables or fresh fruit.

How does a ham and egg salad sandwich compare to other sandwiches?

A ham and egg salad sandwich generally has higher protein content than a simple ham or egg salad sandwich alone, given the combined ingredients. However, it may also have a higher sodium and fat content, so comparing labels and portion sizes is important to ensure it aligns with your dietary goals.

Data Sources & Scientific References