Wholemeal Ham and Salad Sandwich calories & nutrition
Wholemeal Ham and Salad Sandwich contains 339 calories per serving (17% of a 2,000 kcal daily diet), with 15g fat, 34g carbs, and 16g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Wholemeal Ham and Salad Sandwich?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Wholemeal bread | 80 g | 184 | 2 | 32 | 8 |
| Sliced ham | 40 g | 48 | 1.6 | 0.4 | 8 |
| Lettuce | 15 g | 2 | 0 | 0.5 | 0.2 |
| Mayonnaise | 15 ml | 102 | 11 | 0.6 | 0.1 |
| Cucumber | 20 g | 3 | 0 | 0.7 | 0.1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Wholemeal bread · Sliced ham · Lettuce · Mayonnaise · Cucumber
How does Wholemeal Ham and Salad Sandwich compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Avocado Egg Salad on Wholemeal Bun | 265g | 554 | 21g | +215 kcal, more protein |
| Bacon and Egg Sandwich on Wholemeal Bread | 215g | 532 | 27g | +193 kcal, more protein |
| Bacon sandwich on wholemeal bread | 180g | 489 | 32g | +150 kcal, more protein |
| Boiled egg on wholemeal toast | 97g | 224 | 10g | -115 kcal, less protein |
Frequently Asked Questions
Is Wholemeal Ham and Salad Sandwich healthy?
Yes. With 16g of protein and only 34g of carbs, Wholemeal Ham and Salad Sandwich is a nutritious meal. At 199 kcal/100 g, it has medium energy density — filling without excessive calories.
Is Wholemeal Ham and Salad Sandwich good for weight loss?
Yes. At 339 calories with 16g protein, Wholemeal Ham and Salad Sandwich keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Wholemeal Ham and Salad Sandwich?
One serving contains 16g of protein, which is about 16% 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 Wholemeal Ham and Salad Sandwich?
- Macro split: fat 39%, carbs 40%, protein 21%
- Energy density: 199 kcal/100 g (medium)
- Top calorie contributors: Wholemeal bread, Mayonnaise, Sliced ham
How long does it take to burn off Wholemeal Ham and Salad Sandwich?
- Jogging: ~39 min
- Cycling: ~45 min
- Walking: ~83 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Wholemeal Ham and Salad Sandwich?
- kcal: 17% of daily intake
- Fat: 21% of daily intake
- Carb: 17% of daily intake
- Protein: 16% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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