Ham and salad roll

Lunch

Item Rating: 70/100

1 serving (200 grams) contains 300 calories, 15.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		352.9
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		29.4 mg	9%
Sodium		941.2 mg	40%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	4.7 g	16%
	Sugars	5.9 g
protein		17.6 g	35%
Vitamin D		0 mcg	0%
Calcium		58.8 mg	4%
Iron		2.4 mg	13%
Potassium		352.9 mg	7%

* 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

Source of Calories

Fat: 84 cal (24.6%)

Protein: 70 cal (20.5%)

Carbs: 188 cal (54.9%)

About Ham and salad roll

The ham and salad roll is a popular lunchtime choice that combines sliced ham with a variety of fresh vegetables, typically including lettuce, tomato, cucumber, and sometimes grated carrot, on a wholegrain or white bread roll. Originating from Western cuisines, particularly in European and American traditions, this sandwich offers a balance of protein from the ham and vitamins from the vegetables. Nutritionally, it provides approximately 300-400 calories depending on portion size, moderate protein from the ham (around 10-14g per serving), fiber from the bread and vegetables, and essential micronutrients such as vitamin C from tomatoes and vitamin K from lettuce. It is a convenient, versatile option suitable for many diets if prepared thoughtfully.

Health Benefits

• Provides lean protein from ham, supporting muscle repair and growth.
• Rich in vitamins such as vitamin C from vegetables like tomato, aiding immune function.
• Offers dietary fiber from wholegrain bread and veggies, promoting digestive health.

Dietary Considerations

Allergens: Contains gluten (from bread), nitrites (from processed ham), possible eggs or dairy in bread

Suitable for: Balanced diets, non-vegetarian diets

Not suitable for: Vegetarian diets, vegan diets, gluten-free diets (if using regular bread)

Selection and Storage

Keep refrigerated and consume within 24 hours to maintain freshness. Store vegetables and ham separately to prevent sogginess if preparing in advance.

Common Questions About Ham and salad roll Nutrition

How many calories and how much protein are in a ham and salad roll?

A typical ham and salad roll contains around 250-300 calories, depending on the size and ingredients. It provides approximately 12-15 grams of protein, primarily from the ham, making it a moderate source of protein suitable for a meal or light lunch.

Can I eat a ham and salad roll on a low-carb or keto diet?

A ham and salad roll is not ideal for a strict keto diet because the bread adds a significant amount of carbohydrates, typically around 30-40 grams per roll. For a low-carb or keto-friendly alternative, consider skipping the bread and enjoying the ham and salad as a wrap using lettuce.

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

Ham and salad rolls provide a good dose of protein, fiber, and vitamins from the salad vegetables, such as vitamin C and potassium. However, processed ham may be high in sodium and preservatives, so it's best to consume them in moderation or opt for lean, lower-sodium ham if possible.

What is the recommended portion size for a ham and salad roll?

One standard-sized ham and salad roll is considered an appropriate portion for an average adult as part of a balanced meal. If you’re tracking calories, consider adding extra vegetables or using smaller portions of bread for a lighter option.

How does a ham and salad roll compare to other lunch options like a chicken wrap?

A ham and salad roll is generally lower in fat compared to a chicken wrap if the chicken is prepared with added oils or sauces. However, wraps tend to have fewer carbohydrates than bread rolls. If you're looking for a higher protein option, a chicken wrap may be a better choice.

Data Sources & Scientific References