Ham Salad Sandwich calories & nutrition
Ham Salad Sandwich contains 421 calories per serving (21% of a 2,000 kcal daily diet), with 20g fat, 43g carbs, and 18g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Ham Salad Sandwich?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White Bread | 80 g | 212 | 2.4 | 40 | 7.6 |
| Ham | 40 g | 60 | 2.4 | 0.4 | 9.6 |
| Mayonnaise | 20 g | 140 | 15.2 | 0.8 | 0.2 |
| Lettuce | 15 g | 2 | 0 | 0.4 | 0.2 |
| Tomato | 20 g | 4 | 0 | 0.8 | 0.2 |
| Cucumber | 20 g | 3 | 0 | 0.6 | 0.1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
White Bread · Ham · Mayonnaise · Lettuce · Tomato · Cucumber
How does Ham Salad Sandwich compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Anchovy and Bean Salad | 275g | 261 | 15g | -160 kcal, less protein |
| Arugula, Zucchini, Tomato, and Parmesan Salad with Sunflower Seeds | 260g | 366 | 17g | -55 kcal, less protein |
| Asian-inspired Cabbage Salad with Tofu | 490g | 445 | 15g | +24 kcal, less protein |
| Asian-inspired meal with bao bun, noodles, and salad | 315g | 634 | 35g | +213 kcal, more protein |
Frequently Asked Questions
Is Ham Salad Sandwich healthy?
Yes. With 18g of protein and only 43g of carbs, Ham Salad Sandwich is a nutritious meal. At 216 kcal/100 g, it has medium energy density — filling without excessive calories.
Is Ham Salad Sandwich good for weight loss?
Yes. At 421 calories with 18g protein, Ham Salad Sandwich keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Ham Salad Sandwich?
One serving contains 18g of protein, which is about 18% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Ham Salad Sandwich?
- Macro split: fat 43%, carbs 41%, protein 16%
- Energy density: 216 kcal/100 g (medium)
- Top calorie contributors: White Bread, Mayonnaise, Ham
How long does it take to burn off Ham Salad Sandwich?
- Jogging: ~48 min
- Cycling: ~56 min
- Walking: ~103 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Ham Salad Sandwich?
- kcal: 21% of daily intake
- Fat: 29% of daily intake
- Carb: 22% of daily intake
- Protein: 18% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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