Ham and Salad Wholemeal Sandwich calories & nutrition
Ham and Salad Wholemeal Sandwich contains 417 calories per serving (21% of a 2,000 kcal daily diet), with 19g fat, 38g carbs, and 22g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Ham and Salad Wholemeal Sandwich?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Wholemeal bread | 80 g | 184 | 2 | 32 | 8 |
| Ham slices | 60 g | 72 | 2 | 1 | 12.5 |
| Mayonnaise and coleslaw dressing | 30 ml | 148.5 | 15 | 3 | 0.5 |
| Tomato | 30 g | 6 | 0.1 | 1.2 | 0.3 |
| Shredded cabbage and carrots | 20 g | 6.2 | 0.1 | 1.1 | 0.3 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Wholemeal bread · Ham slices · Mayonnaise and coleslaw dressing · Tomato · Shredded cabbage and carrots
How does Ham and Salad Wholemeal Sandwich compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Air Fried Chicken with Noodles and Salad | 515g | 697 | 47g | +280 kcal, more protein |
| Airfry chicken thighs with boiled potatoes and tomato avocado salad | 650g | 1006 | 68g | +589 kcal, more protein |
| Albanian Salad with Feta Cheese | 260g | 258 | 9g | -159 kcal, less protein |
| Algerian Meatballs with Avocado Salad and Yogurt | 555g | 971 | 48g | +554 kcal, more protein |
Frequently Asked Questions
Is Ham and Salad Wholemeal Sandwich healthy?
Yes. With 22g of protein and only 38g of carbs, Ham and Salad Wholemeal Sandwich is a nutritious meal. At 189 kcal/100 g, it has medium energy density — filling without excessive calories.
Is Ham and Salad Wholemeal Sandwich good for weight loss?
Yes. At 417 calories with 22g protein, Ham and Salad Wholemeal Sandwich keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Ham and Salad Wholemeal 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 and Salad Wholemeal Sandwich?
- Macro split: fat 41%, carbs 37%, protein 22%
- Energy density: 189 kcal/100 g (medium)
- Top calorie contributors: Wholemeal bread, Mayonnaise and coleslaw dressing, Ham slices
How long does it take to burn off Ham and Salad Wholemeal Sandwich?
- Jogging: ~48 min
- Cycling: ~55 min
- Walking: ~102 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Ham and Salad Wholemeal Sandwich?
- kcal: 21% of daily intake
- Fat: 27% of daily intake
- Carb: 19% 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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