1 serving (150 grams) contains 350 calories, 20.0 grams of protein, 15.0 grams of fat, and 35.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
552.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 63.1 mg | 21% | |
| Sodium | 1261.8 mg | 54% | |
| Total Carbohydrates | 55.2 g | 20% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 7.9 g | ||
| protein | 31.5 g | 63% | |
| 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
Source of Calories
About Ham salad sandwich
A ham salad sandwich is a traditional, protein-rich dish popular in American and British cuisines. Typically prepared with diced or shredded ham mixed with mayonnaise, celery, or pickles, it is served between slices of bread. Ham provides a good source of lean protein, while accompaniments like celery add dietary fiber. Depending on the recipe, it may offer essential nutrients such as B vitamins from ham and healthy fats from mayonnaise. Its nutritional profile varies, but it typically includes moderate calories, protein, and sodium. While flavorful, its sodium content requires consideration for individuals monitoring their intake.
Health Benefits
- Rich in protein (approximately 10-15g per serving) which supports muscle repair and growth.
- Contains B vitamins like B6 and B12 from ham, which are important for energy metabolism and red blood cell formation.
- Includes selenium from ham, an antioxidant that supports immune function.
Dietary Considerations
Selection and Storage
Store in the refrigerator at or below 40°F and consume within 1-2 days. Avoid freezing if prepared with mayonnaise.
Common Questions About Ham salad sandwich Nutrition
Is a ham salad sandwich high in protein?
Ham salad sandwiches are moderately high in protein, offering around 12-15 grams of protein per serving depending on the bread and quantity of ham used. Most of the protein comes from the ham, which is a good source of lean protein, but the mayo and bread do not contribute significantly to protein content.
Can I eat a ham salad sandwich on a low-carb or keto diet?
A traditional ham salad sandwich on regular bread is not keto-friendly because bread contains a significant amount of carbohydrates (around 30 grams per serving). However, you can make it keto-compatible by using low-carb or lettuce wraps as a substitute for bread.
What are the health benefits or concerns of eating a ham salad sandwich?
Ham salad sandwiches provide a good source of protein and essential nutrients like iron and vitamin B12 from the ham. However, concerns include high sodium content from processed ham and mayonnaise, and potential added sugars in the bread. Moderation is key, especially for those with dietary restrictions or heart health concerns.
What is the recommended serving size for a ham salad sandwich?
A standard serving of a ham salad sandwich is typically one sandwich made with two slices of bread, about 3-4 ounces of ham salad filling. This serving averages around 250-400 calories depending on ingredients and preparation method.
How does a ham salad sandwich compare to other sandwich options?
A ham salad sandwich is generally higher in protein than a purely vegetarian option like a cucumber sandwich but may have more sodium due to the processed ham. Compared to a chicken salad sandwich, it is similar in calories but often considered slightly less lean. Substituting whole-grain bread can improve the sandwich's fiber content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
