Whole grain sandwich with ham and lettuce calories & nutrition
Whole grain sandwich with ham and lettuce contains 253 calories per serving (13% of a 2,000 kcal daily diet), with 10g fat, 26g carbs, and 14g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Whole grain sandwich with ham and lettuce?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Whole grain bread | 60 g | 150 | 2 | 24 | 9 |
| Ham slice | 30 g | 33 | 1 | 1 | 5 |
| Iceberg lettuce | 15 g | 2 | 0 | 0.5 | 0 |
| Mayonnaise based spread | 10 g | 68 | 7 | 1 | 0.2 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Whole grain bread · Ham slice · Iceberg lettuce · Mayonnaise based spread
How does Whole grain sandwich with ham and lettuce compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Avocado Egg Salad on Wholemeal Bun | 265g | 554 | 21g | +301 kcal, more protein |
| Bacon and Egg Sandwich on Wholemeal Bread | 215g | 532 | 27g | +279 kcal, more protein |
| Bacon sandwich on wholemeal bread | 180g | 489 | 32g | +236 kcal, more protein |
| Boiled egg on wholemeal toast | 97g | 224 | 10g | -29 kcal, less protein |
Frequently Asked Questions
Is Whole grain sandwich with ham and lettuce healthy?
Yes. With 14g of protein and only 26g of carbs, Whole grain sandwich with ham and lettuce is a nutritious meal. At 220 kcal/100 g, it has medium energy density — filling without excessive calories.
Is Whole grain sandwich with ham and lettuce good for weight loss?
At 253 calories per serving, Whole grain sandwich with ham and lettuce is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Whole grain sandwich with ham and lettuce?
One serving contains 14g of protein, which is about 14% 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 Whole grain sandwich with ham and lettuce?
- Macro split: fat 36%, carbs 42%, protein 22%
- Energy density: 220 kcal/100 g (medium)
- Top calorie contributors: Whole grain bread, Mayonnaise based spread, Ham slice
How long does it take to burn off Whole grain sandwich with ham and lettuce?
- Jogging: ~29 min
- Cycling: ~33 min
- Walking: ~62 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Whole grain sandwich with ham and lettuce?
- kcal: 13% of daily intake
- Fat: 14% of daily intake
- Carb: 13% of daily intake
- Protein: 14% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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