Ham and Coleslaw Garden Salad calories & nutrition
Ham and Coleslaw Garden Salad contains 489 calories per serving (24% of a 2,000 kcal daily diet), with 34g fat, 24g carbs, and 23g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Ham and Coleslaw Garden Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Sliced Ham | 3 oz | 138 | 6 | 3 | 18 |
| Coleslaw with Dressing | 4 oz | 170 | 12 | 14 | 1.5 |
| Mixed Salad Greens | 2 oz | 10 | 0 | 2 | 0.5 |
| Kalamata Olives | 1 oz | 45 | 4.5 | 1 | 0 |
| Blue Cheese Crumbles | 0.5 oz | 50 | 4 | 0.5 | 3 |
| Cherry Tomatoes | 1 oz | 5 | 0 | 1 | 0.2 |
| Cucumber | 1.5 oz | 6 | 0 | 1.5 | 0 |
| Vinaigrette Dressing | 0.5 floz | 65 | 7 | 0.5 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Sliced Ham · Coleslaw with Dressing · Mixed Salad Greens · Kalamata Olives · Blue Cheese Crumbles · Cherry Tomatoes · Cucumber · Vinaigrette Dressing
How does Ham and Coleslaw Garden Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Bacon Cheeseburger with Fries and Coleslaw | 505g | 1437 | 50g | +948 kcal, more protein |
| Baked Beans with Coleslaw and Dumplings | 500g | 690 | 21g | +201 kcal, less protein |
| BBQ Brisket with Coleslaw and Corn | 360g | 680 | 42g | +191 kcal, more protein |
| Beef Burger with Chips and Coleslaw | 585g | 1403 | 60g | +914 kcal, more protein |
Frequently Asked Questions
Is Ham and Coleslaw Garden Salad healthy?
In moderation. Ham and Coleslaw Garden Salad is calorie-dense at 145 kcal/4 oz. With 23g protein and 24g carbs, it provides good nutrition but watch portion sizes.
Is Ham and Coleslaw Garden Salad good for weight loss?
Yes. At 489 calories with 23g protein, Ham and Coleslaw Garden Salad keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Ham and Coleslaw Garden Salad?
One serving contains 23g of protein, which is about 23% 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 and Coleslaw Garden Salad?
- Macro split: fat 62%, carbs 19%, protein 19%
- Energy density: 145 kcal/4 oz (low)
- Top calorie contributors: Coleslaw with Dressing, Sliced Ham, Vinaigrette Dressing
How long does it take to burn off Ham and Coleslaw Garden Salad?
- Jogging: ~56 min
- Cycling: ~64 min
- Walking: ~120 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Ham and Coleslaw Garden Salad?
- kcal: 24% of daily intake
- Fat: 48% of daily intake
- Carb: 12% of daily intake
- Protein: 23% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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