1 serving (150 grams) contains 300 calories, 20.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
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 | 1261.8 mg | 54% | |
| Total Carbohydrates | 47.3 g | 17% | |
| 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
Source of Calories
About Ham sandwitch
A ham sandwich typically consists of sliced ham, bread, and optional additional fillings such as lettuce, tomato, cheese, or mustard. Originating in Western cuisine, it is a staple in many households due to its simplicity and versatility. Nutritionally, a basic ham sandwich provides a source of protein from the ham, carbohydrates from the bread, and varying amounts of fat depending on the type and quantity of added ingredients. Key micronutrients in ham include zinc, selenium, and phosphorus, while enriched bread may offer B vitamins like niacin and folate. However, the sodium content can be high due to processed ham, so moderation is recommended.
Health Benefits
- Provides protein for muscle repair and growth (approximately 10-15 grams per serving depending on ham portion size).
- Rich in selenium, which supports immune health and thyroid function.
- Contains phosphorus, important for maintaining healthy bones and teeth.
Dietary Considerations
Selection and Storage
Store ham separately in the refrigerator at or below 40°F (4°C) and consume within 3-5 days or freeze for longer storage. Ensure bread is kept in a cool, dry place to prevent mold.
Common Questions About Ham sandwitch Nutrition
Is a ham sandwich high in protein?
A ham sandwich typically contains around 15-20 grams of protein, depending on the amount of ham used and the type of bread. This makes it a decent source of protein, suitable for supporting muscle repair and overall daily protein intake.
Can I eat a ham sandwich on a keto diet?
Most ham sandwiches are not keto-friendly because the bread contains too many carbohydrates. However, you can make a low-carb version by using keto-friendly bread or wrapping ham and cheese in lettuce instead.
What are the health benefits or concerns of eating a ham sandwich?
Ham is a good source of protein and essential nutrients like iron and zinc, but it is often high in sodium and processed preservatives like nitrates. Regular consumption of processed meats has been linked to increased health risks, such as hypertension or colorectal cancer if consumed excessively.
How much ham should I use for a healthy serving in a sandwich?
A healthy portion of ham for a sandwich is typically 2-3 ounces (about 60-80 grams). Pairing it with whole-grain bread and plenty of vegetables can create a more balanced meal.
How does a ham sandwich compare to a chicken sandwich in nutrition?
A ham sandwich tends to be higher in sodium due to the processing of ham, whereas a chicken sandwich, if made with lean grilled chicken, can be lower in fat and sodium. Both provide protein, but chicken is often considered the healthier option for those monitoring sodium intake.
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.
