Ham and salad sandwich

Lunch

Item Rating: 66/100

1 serving (150 grams) contains 300 calories, 15.0 grams of protein, 10.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		473.2
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		47.3 mg	15%
Sodium		1261.8 mg	54%
Total Carbohydrates		55.2 g	20%
	Dietary Fiber	4.7 g	16%
	Sugars	7.9 g
protein		23.7 g	47%
Vitamin D		0 mcg	0%
Calcium		157.7 mg	12%
Iron		3.2 mg	17%
Potassium		394.3 mg	8%

* 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: 142 cal (31.1%)

Protein: 94 cal (20.7%)

Carbs: 220 cal (48.2%)

About Ham and salad sandwich

A ham and salad sandwich is a popular meal option, often found in Western cuisines such as American and British cooking, where quick, portable meals are common. It typically consists of sliced ham layered with fresh salad ingredients like lettuce, tomatoes, cucumbers, and occasionally cheese, sandwiched between slices of bread. Nutritionally, this sandwich can provide a balance of macronutrients—protein from the ham, fiber, and vitamins from the vegetables, and carbohydrates from the bread—making it a convenient, moderate-energy meal. Depending on the type of bread and additions (e.g., whole grain vs. white bread), the nutritional profile can vary, offering around 300-400 calories on average per serving, along with 15-25 grams of protein and varying levels of dietary fiber and fat.

Health Benefits

• Ham is a good source of protein, providing essential amino acids necessary for muscle repair and growth.
• Vegetables like lettuce and tomatoes contribute to the sandwich's vitamin and mineral content, including vitamin C for immune support and potassium for heart health.
• If made with whole grain bread, the sandwich offers dietary fiber, which aids in digestion and promotes a healthy gut.

Dietary Considerations

Allergens: Contains wheat (in bread), dairy (if cheese or butter is included), sulfites (commonly found in processed ham)

Suitable for: High-protein diets, balanced diets, non-vegetarian diets

Not suitable for: Vegetarian diets, vegan diets, gluten-free diets (unless gluten-free bread is used), low-sodium diets (due to processed ham)

Selection and Storage

Store pre-made sandwiches in an airtight container in the refrigerator for up to 24 hours to maintain freshness. Assemble sandwiches just before eating if possible to prevent sogginess.

Common Questions About Ham and salad sandwich Nutrition

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

A ham and salad sandwich typically contains around 250-350 calories and provides approximately 15-20 grams of protein, depending on the portion of ham and type of bread used. Additional toppings like cheese or sauces can increase the calorie count.

Is a ham and salad sandwich suitable for a low-carb or keto diet?

A traditional ham and salad sandwich made with regular bread is not suitable for a strict keto diet due to the high carbohydrate content from the bread, which can range from 20-40 grams of carbs per serving. To make it keto-friendly, consider using low-carb bread or lettuce wraps instead.

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

A ham and salad sandwich can be a good source of protein, fiber (from vegetables), and essential vitamins like vitamin C and folate. However, processed ham could be high in sodium and preservatives like nitrates, which may pose health risks if consumed in excess. Opting for low-sodium or unprocessed ham can make it healthier.

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

A standard portion size for a ham and salad sandwich is typically one sandwich made with two slices of bread, about 2-3 ounces of ham, and a generous serving of salad or vegetables. Pair it with water or unsweetened beverages for a balanced meal.

How does a ham and salad sandwich compare to a turkey and salad sandwich?

A ham and salad sandwich is generally higher in sodium compared to a turkey and salad sandwich, as processed ham tends to be saltier. Turkey is also usually leaner with about 2 grams less fat than ham per serving, but both provide a similar amount of protein. Choose based on dietary needs and taste preference.

Data Sources & Scientific References