Ham Sandwich Nutrition Facts: Calories, Macros & Health Benefits
Summary: Ham Sandwich contains 220 calories, 10g protein, 27g carbs, and 7g fat per one sandwich (130g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one sandwich (130g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220 kcal | 11% |
| Protein | 10.0g | 20% |
| Carbohydrates | 27.0g | 10% |
| Total Fat | 7.0g | 9% |
| Fiber | 1.6g | 6% |
| Sugar | 3.0g | -- |
| Saturated Fat | 3.0g | 15% |
| Cholesterol | 20.0mg | 7% |
| Sodium | 510.0mg | 22% |
| Potassium | 2.0mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 190.0mg | 1056% |
| Magnesium | 0.90mg | 0% |
| Zinc | 110.0mg | 1000% |
| Vitamin C | 0.25mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 2.0mg | 118% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 30.0mcg | 8% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.20mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Ham Sandwich Good for You?
Ham Sandwich provides 220 calories per one sandwich (130g) with 10g protein, 27g carbohydrates, and 7g fat. It is a source of saturated fat (15% dv), sodium (22% dv), iron (1056% dv).
Sliced ham between two slices of buttered bread with lettuce and tomato.
Key Health Benefits of Ham Sandwich
- Saturated Fat (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (22% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1056% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (118% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 10g protein per serving to support satiety and muscle maintenance.
How to Track Ham Sandwich Nutrition with Gram
Use Gram to log ham sandwich 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 sandwich?
Ham Sandwich contains 220 calories per one sandwich (130g).
How much protein is in ham sandwich?
Ham Sandwich provides 10g of protein per one sandwich (130g).
How many carbs are in ham sandwich?
Ham Sandwich has 27g of carbohydrates per one sandwich (130g).
Is ham sandwich good for tracking nutrition?
Yes. Ham Sandwich can be logged by calories, macros, and micronutrients in the Gram app.
How should I use ham sandwich in a meal plan?
Use Ham Sandwich 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 sandwich and thousands of other foods with the Gram app.