Calories in Ham salad sandwich on wheat
Generic food Meals and Dishes
Ham salad sandwich on wheat contains 241 kcal per 100 g. A typical serving of 1 sandwich, any size (180 g) provides about 434 kcal.
Roughly 50% of its calories come from fat, with 28% from carbohydrates and 21% from protein (estimated with general energy factors).
That is close to the median for deli and cured meat sandwiches on FoodFactly (220 kcal per 100 g).
100 g provides 33% of the Daily Value for selenium, 31% of the Daily Value for Thiamin (B1) and 26% of the Daily Value for Vitamin K.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 241 kcal | |
| Total fat C | 13.4 g | 17% |
| Saturated fat C | 2.5 g | 12% |
| Cholesterol C | 25 mg | 8% |
| Sodium C | 806 mg | 35% |
| Total carbohydrates C | 17 g | 6% |
| Dietary fiber C | 2.1 g | 8% |
| Total sugars C | 3.1 g | |
| Protein C | 12.6 g | 25% |
| Vitamin A C | 8 µg | 0.9% |
| Vitamin C C | 0.5 mg | 0.6% |
| Vitamin D C | 0.3 µg | 2% |
| Vitamin E C | 0.71 mg | 5% |
| Vitamin K C | 31.4 µg | 26% |
| Thiamin (B1) C | 0.37 mg | 31% |
| Riboflavin (B2) C | 0.17 mg | 13% |
| Niacin (B3) C | 3.4 mg | 21% |
| Vitamin B6 C | 0.23 mg | 13% |
| Folate (B9) C | 35 µg | 9% |
| Vitamin B12 C | 0.26 µg | 11% |
| Choline C | 47.9 mg | 9% |
| Calcium C | 64 mg | 5% |
| Iron C | 1.4 mg | 8% |
| Magnesium C | 28 mg | 7% |
| Phosphorus C | 140 mg | 11% |
| Potassium C | 214 mg | 5% |
| Zinc C | 1.4 mg | 13% |
| Copper C | 0.1 mg | 11% |
| Selenium C | 18.3 µg | 33% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 21%
- Carbohydrates 28%
- Fat 50%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein12.6 gin the lowest quarter of deli and cured meat sandwiches (median 13.9 g)
- Fiber2.1 gabove the median for deli and cured meat sandwiches (median 1.2 g)
- Sugars3.1 gin the top quarter of deli and cured meat sandwiches (median 2.8 g)
- Fat13.4 gin the top quarter of deli and cured meat sandwiches (median 8.1 g)
- Saturated fat2.5 gbelow the median for deli and cured meat sandwiches (median 3.4 g)
- Sodium806 mgin the top quarter of deli and cured meat sandwiches (median 743 mg)
- Protein per 100 kcal5.2 gprotein density, useful for comparing foods with different calorie levels
- Water54.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.4 g |
|---|---|
| Polyunsaturated fat C | 6.8 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.001 g |
| Linoleic acid (omega-6, 18:2) C | 6 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.008 g |
| SFA 12:0 C | 0.01 g |
| SFA 14:0 C | 0.034 g |
| SFA 16:0 C | 1.6 g |
| SFA 18:0 C | 0.69 g |
| MUFA 18:1 C | 3.2 g |
| PUFA 18:3 C | 0.81 g |
| PUFA 20:4 C | 0.031 g |
| MUFA 16:1 C | 0.09 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.038 g |
| MUFA 22:1 C | 0.007 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 61 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 75 µg |
| Retinol C | 2 µg |
| Carotene, alpha C | 5 µg |
| Cryptoxanthin, beta C | 12 µg |
Other components (8)
| Water C | 54.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 5 µg |
| Folate, food C | 27 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken salad sandwich on wheat | 245 | 13.1 g | 17.1 g | 13.8 g |
| Tuna salad sandwich on wheat, with cheese | 232 | 11.6 g | 15.8 g | 13.6 g |
| Hot dog sandwich, turkey, on wheat bread | 237 | 11.9 g | 18.2 g | 12.7 g |
| Fajita, beef or pork | 231 | 12.1 g | 18 g | 12.2 g |
| Chicken salad sandwich on white | 246 | 12.4 g | 18.3 g | 13.7 g |
| Ham salad sandwich on white | 242 | 12 g | 18.3 g | 13.3 g |
| Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise | 226 | 11.3 g | 17.3 g | 12.4 g |
| Whopper (Burger King) | 226 | 11.3 g | 17.3 g | 12.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in ham salad sandwich on wheat?
100 g of ham salad sandwich on wheat has 241 kcal. 1 sandwich, any size (180 g): about 434 kcal.
Is ham salad sandwich on wheat high in protein?
Ham salad sandwich on wheat contains 12.6 g of protein per 100 g (25% of the 50 g Daily Value), or 22.7 g in 1 sandwich, any size (180 g). About 21% of its calories come from protein. Compared with other deli and cured meat sandwiches, that is in the lowest quarter (median 13.9 g).
How many carbs are in ham salad sandwich on wheat?
Ham salad sandwich on wheat has 17 g of total carbohydrates per 100 g, including 2.1 g of fiber and 3.1 g of sugars.
How much fat is in ham salad sandwich on wheat?
Ham salad sandwich on wheat contains 13.4 g of fat per 100 g, of which 2.5 g is saturated (12% of the Daily Value).
What vitamins and minerals does ham salad sandwich on wheat contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (33% DV), Thiamin (B1) (31% DV), Vitamin K (26% DV), Niacin (B3) (21% DV) and Vitamin B6 (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in ham salad sandwich on wheat?
100 g contains 806 mg of sodium, 35% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706972. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.