Ham sandwich

Lunch

Item Rating: 65/100

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 (238.1g)

Calories		476.2
% Daily Value*
Total Fat		15.9 g	20%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		47.6 mg	15%
Sodium		1269.8 mg	55%
Total Carbohydrates		55.6 g	20%
	Dietary Fiber	3.2 g	11%
	Sugars	7.9 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		158.7 mg	12%
Iron		3.2 mg	17%
Potassium		317.5 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

🥩 High protein

Source of Calories

Fat: 143 cal (31.1%)

Protein: 95 cal (20.7%)

Carbs: 222 cal (48.3%)

About Ham sandwich

A ham sandwich typically consists of slices of ham placed between two pieces of bread, often complemented by condiments like mustard or mayonnaise and additional toppings such as lettuce, tomato, or cheese. The ham sandwich likely originated from Western cuisine, particularly Europe and North America, where cured ham has long been a staple protein. Nutritionally, a ham sandwich provides protein from the ham, carbohydrates from the bread, and depending on added toppings, may include dietary fiber, vitamins A and C, calcium, and healthy fats. Its nutritional profile varies based on the type of bread (e.g., whole grain versus white) and any added ingredients.

Health Benefits

• Ham is a rich source of protein, which supports muscle maintenance and repair.
• Whole grain bread, if used, contributes dietary fiber, aiding in digestion and promoting heart health.
• Contains selenium from ham, which acts as an antioxidant to prevent cellular damage and boost immunity.

Dietary Considerations

Allergens: Contains gluten (from bread), dairy (if cheese or butter is included), soy (possible as additives in some breads or hams)

Suitable for: Omnivorous diets, high-protein diets (depending on preparation)

Not suitable for: Vegetarian, vegan, gluten-free (if made with regular bread)

Selection and Storage

Store the ham and bread separately to maintain freshness. Refrigerate ham in an airtight container and use fresh bread within 2-3 days for optimal quality.

Common Questions About Ham sandwich Nutrition

Is a ham sandwich high in protein?

Ham sandwiches typically provide around 15-20 grams of protein per serving, depending on the portion of ham and bread type used. Ham is a good source of lean protein, making it a satisfying option for lunch or dinner.

Can I eat a ham sandwich on a keto diet?

Ham is keto-friendly as it is low in carbs, but traditional bread typically contains too many carbohydrates for the keto diet. To make a ham sandwich keto-compliant, use low-carb bread or a lettuce wrap instead of standard bread.

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

A ham sandwich can provide protein, B-vitamins, and iron found in ham, but it can also be high in sodium due to processed ham. If consumed frequently, the high sodium content could contribute to hypertension, so moderation is key.

How much of a ham sandwich should I eat in one serving?

A typical serving size is one standard sandwich, using 2 ounces of ham and 2 slices of bread. This portion provides around 250-300 calories depending on added ingredients like cheese or condiments.

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

A ham sandwich tends to have more sodium than a turkey sandwich because ham is cured. Turkey offers a slightly lower fat content and fewer calories, making it a leaner alternative for those watching fat intake.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025: Protein Foods

   U.S. Department of Health and Human Services and U.S. Department of Agriculture

   Discusses the role of protein foods, including ham, and their place in a balanced diet.

   View source →