Ham Salad Nutrition Facts: Calories, Macros & Health Benefits
Summary: Ham Salad contains 185 calories, 8.5g protein, 25g carbs, and 5g fat per one roll (120g). It is a source of sodium, iron, zinc.
Nutrition Facts — one roll (120g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 185 kcal | 9% |
| Protein | 8.5g | 17% |
| Carbohydrates | 25.0g | 9% |
| Total Fat | 5.0g | 6% |
| Fiber | 1.8g | 6% |
| Sugar | 3.0g | -- |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 12.0mg | 4% |
| Sodium | 500.0mg | 22% |
| Potassium | 3.0mg | 0% |
| Calcium | 21.0mg | 2% |
| Iron | 175.0mg | 972% |
| Magnesium | 0.90mg | 0% |
| Zinc | 100.0mg | 909% |
| Vitamin C | 0.30mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 2.8mg | 165% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 20.0mcg | 5% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.20mcg | 0% |
| Phosphorus | 20.0mg | 2% |
Is Ham Salad Good for You?
Ham Salad provides 185 calories per one roll (120g) with 8.5g protein, 25g carbohydrates, and 5g fat. It is a source of sodium (22% dv), iron (972% dv), zinc (909% dv).
Crusty bread roll filled with sliced ham, lettuce, tomato and mayonnaise
Key Health Benefits of Ham Salad
- Sodium (22% 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 (909% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (165% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 8.5g 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 185 calories per one roll (120g).
How much protein is in ham salad?
Ham Salad provides 8.5g of protein per one roll (120g).
How many carbs are in ham salad?
Ham Salad has 25g of carbohydrates per one roll (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.