Ham Salad Nutrition Facts: Calories, Macros & Health Benefits
Summary: Ham Salad contains 195 calories, 12.5g protein, 4.5g carbs, and 14g fat per one cup (120g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one cup (120g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 12.5g | 25% |
| Carbohydrates | 4.5g | 2% |
| Total Fat | 14.0g | 18% |
| Fiber | 0.50g | 2% |
| Sugar | 2.5g | -- |
| Saturated Fat | 3.0g | 15% |
| Cholesterol | 40.0mg | 13% |
| Sodium | 720.0mg | 31% |
| Potassium | 3.0mg | 0% |
| Calcium | 14.0mg | 1% |
| Iron | 175.0mg | 972% |
| Magnesium | 1.5mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.30mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 2.5mg | 147% |
| Vitamin B12 | 0.20mcg | 8% |
| Folate | 8.0mcg | 2% |
| Vitamin E | 1.5mg | 10% |
| Vitamin K | 0.60mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Ham Salad Good for You?
Ham Salad provides 195 calories per one cup (120g) with 12.5g protein, 4.5g carbohydrates, and 14g fat. It is a source of saturated fat (15% dv), cholesterol (13% dv), sodium (31% dv).
Chopped or ground ham mixed with mayonnaise, mustard, celery, pickles, and seasonings; a classic American deli spread
Key Health Benefits of Ham Salad
- Saturated Fat (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (31% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (972% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 12.5g protein per serving to support satiety and muscle maintenance.
How to Track Ham Salad Nutrition with Gram
Use Gram to log ham salad and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in ham salad?
Ham Salad contains 195 calories per one cup (120g).
How much protein is in ham salad?
Ham Salad provides 12.5g of protein per one cup (120g).
How many carbs are in ham salad?
Ham Salad has 4.5g of carbohydrates per one cup (120g).
Is ham salad good for tracking nutrition?
Yes. Ham Salad can be logged by calories, macros, and micronutrients in the Gram app.
How should I use ham salad in a meal plan?
Use Ham Salad as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track ham salad and thousands of other foods with the Gram app.