Ham Sandwich calories & nutrition
Ham Sandwich contains 380 calories per serving (19% of a 2,000 kcal daily diet), with 19g fat, 32g carbs, and 22g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Ham Sandwich?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Whole Wheat Toast | 2 oz | 160 | 2 | 30 | 8 |
| Deli Ham | 3 oz | 120 | 6 | 2 | 14 |
| Mayonnaise | 0.5 oz | 100 | 11 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Whole Wheat Toast · Deli Ham · Mayonnaise
How does Ham Sandwich compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| All Day Breakfast Sandwich | 225g | 610 | 26g | +230 kcal, more protein |
| Assorted open-faced sandwiches on multi-seed bread | 215g | 552 | 30g | +172 kcal, more protein |
| Avocado and Cheese Sandwich | 150g | 356 | 14g | -24 kcal, less protein |
| Avocado and Egg Sandwich | 230g | 423 | 19g | +43 kcal, less protein |
Frequently Asked Questions
Is Ham Sandwich healthy?
In moderation. Ham Sandwich is calorie-dense at 276 kcal/4 oz. With 22g protein and 32g carbs, it provides good nutrition but watch portion sizes.
Is Ham Sandwich good for weight loss?
Yes. At 380 calories with 22g protein, Ham Sandwich keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Ham Sandwich?
One serving contains 22g of protein, which is about 22% 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 Sandwich?
- Macro split: fat 45%, carbs 34%, protein 21%
- Energy density: 276 kcal/4 oz (high)
- Top calorie contributors: Whole Wheat Toast, Deli Ham, Mayonnaise
How long does it take to burn off Ham Sandwich?
- Jogging: ~43 min
- Cycling: ~50 min
- Walking: ~93 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Ham Sandwich?
- kcal: 19% of daily intake
- Fat: 27% of daily intake
- Carb: 16% of daily intake
- Protein: 22% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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