🧪 Nutrition Facts
- Calories 290.0
- Total Fat 25.0 g
- Saturated Fat 4.5 g
- Cholesterol 40.0 mg
- Sodium 700.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 8.0 g
- Dietary Fiber 0.0 g
- Sugars 5.0 g
- Protein 8.0 g
- Vitamin A 100.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 1.2 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 20.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.4 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 290.0 calories per serving (1 Serving), Ham Salad is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (25.0g, 77.9% of calories), including 4.5g of saturated fat. One thing to note: a single serving contains 700.0mg of sodium (30% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Cooked Ham with Water Added (cured with Water, Salt, Vinegar, Dextrose, Potassium Chloride, Sodium Phosphates, Sodium Erythorbate, Sodium Nitrite), Mayonnaise (soybean Oil, Water, Corn Syrup, Egg Yolk, Distilled Vinegar, Contains Less than 2% Mustard Seed, Salt, Calcium Disodium Edta Added to Protect Flavor), Celery, Pickle Relish (pickles, Cane Sugar, Water, Vinegar, Salt, Red Peppers, Xanthan Gum, Spice, Natural Flavoring, Oleoresin Turmeric, Polysorbate 80, Calcium Chloride), Contains 2% or Less Bread Crumbs (bleached Wheat Flour, Sugar, Yeast, Salt), Sugar, Distilled Vinegar, Onion, Glucono Delta Lactone, Modified Food Starch, Gum Arabic, Color Added.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Nitrite
Artificial Colours: Color Added
Emulsifiers / Stabilisers: Polysorbate 80, Xanthan Gum, Gum Arabic, Modified Food Starch
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Ham Salad — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Ham Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 290.0 kcal | 14.5% |
| Total Fat | 25.0 g | 32% |
| Saturated Fat | 4.5 g | 22% |
| Cholesterol | 40.0 mg | 13% |
| Sodium | 700.0 mg | 30% ⚠️ |
| Total Carbohydrate | 8.0 g | 3% |
| Total Sugars | 5.0 g | 10% |
| Protein | 8.0 g | 16% |
| Vitamin A | 100.0 IU | 2% |
| Vitamin C | 1.2 mg | 1% |
| Calcium | 20.0 mg | 2% |
| Iron | 0.4 mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Ham Salad accounts for 14.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 77.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 290.0 calories in Ham Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 21.9 min |
| Walking: 17 minutes per mile | 50.0 min |
| Cycling (Low Intensity) | 31.7 min |
| HIIT | 26.9 min |
| Downhill Skiing | 35.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ham Salad
Is Ham Salad good for weight loss?
At 290 calories per 100g, ham salad is fairly calorie-dense, mainly due to the mayonnaise content which adds significant fat. The relatively low protein-to-calorie ratio (only 8g protein) means it won't keep you as satisfied as leaner options, making it less ideal for weight loss efforts.
Is Ham Salad good for muscle building?
With just 8g of protein per 100g serving, ham salad falls short of what you'd want for muscle building. You'd need to eat a large portion to get meaningful protein, which would also mean consuming a lot of calories and fat.
Is Ham Salad heart-healthy?
This isn't the best choice for heart health, with 25g of total fat and 4.5g of saturated fat per 100g, plus that significant sodium load. The combination of processed ham, mayo, and added sugars makes it worth limiting if you're watching cholesterol and blood pressure.
How does Ham Salad fit a low-sodium diet?
Ham salad is incompatible with a low-sodium diet at 700mg per 100g. Both the cured ham base and the mayonnaise contribute substantial sodium, so this would need to be avoided or eaten only in tiny portions.
What should I watch out for with Ham Salad?
The sodium content at 700mg per 100g is quite high—a typical serving could easily exceed daily limits. The mayonnaise-heavy recipe also means you're getting a lot of calories from fat (25g per 100g) with limited nutritional benefits beyond the ham itself.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
