Ham sandwhich

Lunch

Item Rating: 63/100

1 serving (150 grams) contains 300 calories, 20.0 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		63.1 mg	21%
Sodium		1419.6 mg	61%
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		236.6 mg	18%
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

⚠️ Contains trans fat

Source of Calories

Fat: 142 cal (29.1%)

Protein: 126 cal (25.8%)

Carbs: 220 cal (45.2%)

About Ham sandwhich

A ham sandwich is a classic dish featuring cooked or cured pork (ham) placed between two slices of bread, often accompanied by condiments such as mustard or mayonnaise, and optionally vegetables like lettuce, tomato, or pickles. Originating from European cuisine, particularly in the UK and Western Europe, ham sandwiches have become a popular, versatile lunch option worldwide. Their nutritional profile varies depending on preparation but typically provides protein from the ham, carbohydrates from the bread, and in some cases, fiber and vitamins from added vegetables. A basic ham sandwich (two slices of white bread and two ounces of ham) contains approximately 300-350 calories, 14-15 grams of protein, 3-5 grams of fat, and around 40 grams of carbohydrates depending on portion sizes and added ingredients.

Health Benefits

• Rich in protein (14-15g per serving), which supports muscle repair and growth.
• Contains important B-vitamins like B6 and B12 found in ham that aid in energy metabolism and red blood cell production.
• Can provide dietary fiber if prepared with whole-grain bread and vegetables, supporting digestive health.

Dietary Considerations

Allergens: Contains wheat, pork, potential dairy (if cheese or butter is included), eggs (if mayonnaise is used)

Suitable for: Omnivorous diets

Not suitable for: Vegetarian, vegan, pescatarian, gluten-free (unless substituted with gluten-free bread)

Selection and Storage

Store assembled ham sandwiches in an airtight container in the refrigerator for up to 24 hours. Keep ham refrigerated before use, and if using fresh veggies or condiments, add them just before consuming to maintain freshness.

Common Questions About Ham sandwhich Nutrition

Is a ham sandwich high in protein?

A typical ham sandwich provides around 15-20 grams of protein, depending on the amount of ham and type of bread used. Ham itself is a good source of lean protein, but the protein content can vary based on portion size and additional ingredients like cheese or spreads.

Can I eat a ham sandwich on a keto diet?

A ham sandwich is generally not considered keto-friendly due to the high carbohydrate content in bread. Opting for low-carb, keto-friendly bread or using lettuce wraps instead of bread can make it suitable for a keto diet.

Are there health benefits or concerns with eating a ham sandwich?

Ham provides protein and some important nutrients like selenium and B vitamins. However, processed meats like ham can be high in sodium and preservatives, which may pose health risks if consumed excessively. It's best to enjoy ham sandwiches in moderation and pair them with fresh vegetables for added nutrients.

What is the recommended portion size for a ham sandwich?

A balanced portion for a ham sandwich typically includes about 2-3 ounces of ham, one or two slices of whole-grain bread, along with vegetables like lettuce and tomato. This keeps the meal reasonably portioned at around 300-450 calories, depending on toppings and condiments.

How does a ham sandwich compare to a turkey sandwich nutritionally?

Ham is slightly higher in fat and sodium compared to turkey, which is leaner and often lower in calories. A turkey sandwich might be a better option for those looking for a low-fat and low-sodium alternative, while a ham sandwich provides a slightly richer flavor and higher protein per ounce.

Data Sources & Scientific References