Calories in Ham or pork salad
Generic food Meals and Dishes
Ham or pork salad contains 230 kcal per 100 g. A typical serving of 1 cup (182 g) provides about 419 kcal.
Roughly 72% of its calories come from fat, with 23% from protein and 5% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in meat mixed dishes on FoodFactly, where the median is 137 kcal per 100 g across 233 foods.
100 g provides 37% of the Daily Value for Vitamin K, 30% of the Daily Value for Thiamin (B1) and 25% of the Daily Value for selenium.
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 | 230 kcal | |
| Total fat C | 18.1 g | 23% |
| Saturated fat C | 3.3 g | 17% |
| Cholesterol C | 37 mg | 12% |
| Sodium C | 989 mg | 43% |
| Total carbohydrates C | 2.8 g | 1% |
| Dietary fiber C | 0.4 g | 1% |
| Total sugars C | 2.1 g | |
| Protein C | 13.3 g | 27% |
| Vitamin A C | 12 µg | 1% |
| Vitamin C C | 0.7 mg | 0.8% |
| Vitamin D C | 0.5 µg | 3% |
| Vitamin E C | 0.89 mg | 6% |
| Vitamin K C | 44.3 µg | 37% |
| Thiamin (B1) C | 0.36 mg | 30% |
| Riboflavin (B2) C | 0.15 mg | 12% |
| Niacin (B3) C | 2.7 mg | 17% |
| Vitamin B6 C | 0.26 mg | 15% |
| Folate (B9) C | 11 µg | 3% |
| Vitamin B12 C | 0.39 µg | 16% |
| Choline C | 61.2 mg | 11% |
| Calcium C | 16 mg | 1% |
| Iron C | 0.58 mg | 3% |
| Magnesium C | 14 mg | 3% |
| Phosphorus C | 127 mg | 10% |
| Potassium C | 227 mg | 5% |
| Zinc C | 1.4 mg | 13% |
| Copper C | 0.054 mg | 6% |
| Selenium C | 13.6 µg | 25% |
% 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 23%
- Carbohydrates 5%
- Fat 72%
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
- Protein13.3 gin the top quarter of meat mixed dishes (median 8.2 g)
- Fiber0.4 gin the lowest quarter of meat mixed dishes (median 0.9 g)
- Sugars2.1 gin the top quarter of meat mixed dishes (median 1.3 g)
- Fat18.1 gin the top quarter of meat mixed dishes (median 6.8 g)
- Saturated fat3.3 gin the top quarter of meat mixed dishes (median 2 g)
- Sodium989 mgin the top quarter of meat mixed dishes (median 319 mg)
- Protein per 100 kcal5.8 gprotein density, useful for comparing foods with different calorie levels
- Water63 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.7 g |
|---|---|
| Polyunsaturated fat C | 9.4 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.001 g |
| Linoleic acid (omega-6, 18:2) C | 8.2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.01 g |
| SFA 12:0 C | 0.01 g |
| SFA 14:0 C | 0.048 g |
| SFA 16:0 C | 2.2 g |
| SFA 18:0 C | 0.92 g |
| MUFA 18:1 C | 4.6 g |
| PUFA 18:3 C | 1.1 g |
| PUFA 20:4 C | 0.046 g |
| MUFA 16:1 C | 0.13 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.05 g |
| MUFA 22:1 C | 0.01 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 90 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 80 µg |
| Retinol C | 3 µg |
| Carotene, alpha C | 7 µg |
| Cryptoxanthin, beta C | 18 µg |
Other components (8)
| Water C | 63 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 11 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 or turkey salad with egg | 228 | 13.8 g | 2.7 g | 18.1 g |
| Chicken or turkey salad, made with mayonnaise | 235 | 13.9 g | 2.9 g | 18.8 g |
| Livers, chicken, chopped, with eggs and onion | 226 | 12.9 g | 2.9 g | 17.7 g |
| Sausage with tomato-based sauce | 234 | 13.3 g | 2.6 g | 19.1 g |
| Sausage and peppers, no sauce | 247 | 14 g | 3.3 g | 19.9 g |
| Tuna salad with cheese | 214 | 11.3 g | 2.9 g | 17.6 g |
| Salmon salad | 213 | 10.8 g | 2.7 g | 17.4 g |
| Chicken or turkey salad with nuts and/or fruits | 235 | 12.5 g | 6.1 g | 17.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in ham or pork salad?
100 g of ham or pork salad has 230 kcal. 1 cup (182 g): about 419 kcal.
Is ham or pork salad high in protein?
Ham or pork salad contains 13.3 g of protein per 100 g (27% of the 50 g Daily Value), or 24.2 g in 1 cup (182 g). About 23% of its calories come from protein. Compared with other meat mixed dishes, that is among the highest quarter (median 8.2 g).
How many carbs are in ham or pork salad?
Ham or pork salad has 2.8 g of total carbohydrates per 100 g, including 0.4 g of fiber and 2.1 g of sugars.
How much fat is in ham or pork salad?
Ham or pork salad contains 18.1 g of fat per 100 g, of which 3.3 g is saturated (17% of the Daily Value).
What vitamins and minerals does ham or pork salad contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (37% DV), Thiamin (B1) (30% DV), selenium (25% DV), Niacin (B3) (17% DV) and Vitamin B12 (16% DV). The full list is in the vitamins and minerals table above.
How much sodium is in ham or pork salad?
100 g contains 989 mg of sodium, 43% 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 2706756. 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.