Ham Salad Nutrition Facts: Calories, Macros & Health Benefits
Summary: Ham Salad contains 230 calories, 11g protein, 22g carbs, and 10.5g fat per one sandwich (170g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one sandwich (170g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230 kcal | 12% |
| Protein | 11.0g | 22% |
| Carbohydrates | 22.0g | 8% |
| Total Fat | 10.5g | 13% |
| Fiber | 1.5g | 5% |
| Sugar | 3.5g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 32.0mg | 11% |
| Sodium | 750.0mg | 33% |
| Potassium | 2.5mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 1.4mg | 0% |
| Zinc | 145.0mg | 1318% |
| Vitamin C | 0.25mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 3.0mg | 176% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 45.0mcg | 11% |
| Vitamin E | 1.2mg | 8% |
| Vitamin K | 0.50mcg | 0% |
| Phosphorus | 12.0mg | 1% |
Is Ham Salad Good for You?
Ham Salad provides 230 calories per one sandwich (170g) with 11g protein, 22g carbohydrates, and 10.5g fat. It is a source of saturated fat (12% dv), cholesterol (11% dv), sodium (33% dv).
Ham salad spread between two slices of bread; a classic American deli sandwich often served cold
Key Health Benefits of Ham Salad
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (33% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1318% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 11g 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 230 calories per one sandwich (170g).
How much protein is in ham salad?
Ham Salad provides 11g of protein per one sandwich (170g).
How many carbs are in ham salad?
Ham Salad has 22g of carbohydrates per one sandwich (170g).
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.