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Ham Russian Salad Calories
Mayonnaise-based potato salad with ham
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ham Russian Salad (150 g) has 285 calories. That works out to 190 calories per 100 g. It contains 19.8 g of carbs, 7.7 g of protein, 19.8 g of fat and 2.7 g of fiber. Its 15.8 µg of Selenium covers 29% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Ham Russian Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
285
KCAL / 150G
Carbs
19.8g
· 7% DV
Protein
7.7g
· 15% DV
Fat
19.8g
· 25% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 11% · Fat 62%
Ham Russian Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 19.8 g | 25% |
| Saturated fat | 3.38 g | 17% |
| Trans fat | 0.05 g | |
| Sodium | 765 mg | 33% |
| Total carbohydrate | 19.8 g | 7% |
| Fiber | 2.7 g | 10% |
| Protein | 7.7 g | 15% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Ham Russian Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 285 kcal |
| 2 tablespoon (small) | 60 g | 114 kcal |
| 100 g | 100 g | 190 kcal |
| ½ cup (small) | 100 g | 190 kcal |
| 1 cup (large) | 200 g | 380 kcal |
| 1 serving (large) | 250 g | 475 kcal |
| 1 pack (large) | 300 g | 570 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Ham Russian Salad
What is Ham Russian Salad?
Ham Russian Salad is a chilled potato salad mixed with ham and usually vegetables such as carrots, peas and pickles, bound with mayonnaise. It is a ham-based variation of Russian-style salad, with ingredients that vary by recipe.
What ingredients go into Ham Russian Salad?
Ham Russian Salad typically contains cooked potatoes, ham, mayonnaise, and a mix of vegetables such as carrots, peas and pickles. Some recipes add mustard or other seasonings, while the vegetable combination varies from kitchen to kitchen.
How do you make Ham Russian Salad?
To make Ham Russian Salad, cook the potatoes and any vegetables until tender, then cool and dice them. Fold in diced ham and pickles, add mayonnaise, and chill the salad before serving so the flavours come together.
Is Ham Russian Salad the same as Olivier salad?
Ham Russian Salad is a version of the Russian-style salad often associated with Olivier salad, but recipes are not always identical. Ham is included in this version; Olivier recipes vary and may use other meats or omit meat altogether.
What kind of ham is best for Ham Russian Salad?
Cooked, mild ham works well in Ham Russian Salad because it complements the creamy dressing without overpowering the vegetables. Dice it small so it mixes evenly; strongly smoked or heavily seasoned ham will give the salad a more pronounced flavour.
Can you make Ham Russian Salad without mayonnaise?
Yes, you can make Ham Russian Salad with plain yogurt or a yogurt-and-mayonnaise mixture instead. Yogurt gives the salad a tangier taste and a different texture; cool and drain the vegetables first to keep the dressing from becoming watery.
Why does Ham Russian Salad get watery?
Ham Russian Salad can turn watery if warm vegetables are mixed with the dressing or if peas and pickles are not drained well. Let the cooked vegetables cool completely and drain the ingredients before adding mayonnaise.
How long does Ham Russian Salad last in the refrigerator?
Keep Ham Russian Salad covered in the refrigerator and eat it within a few days for the best quality. If it has been left at room temperature for an extended period, do not put it back in the fridge to serve later.
Can you make Ham Russian Salad ahead of time?
Yes, Ham Russian Salad can be made a day ahead and kept covered in the refrigerator. Stir before serving; for a firmer texture, you can wait to add the mayonnaise and pickles until closer to serving time.
Can Ham Russian Salad be frozen?
Freezing Ham Russian Salad is not recommended. The potatoes and other vegetables can become soft and watery after thawing, while the mayonnaise may separate, leaving the salad with an uneven texture.
Ham Russian Salad Vitamins & Minerals
Vitamins
B12
0.48µg · 20% DV
B3
2.55mg · 16% DV
B6
0.27mg · 16% DV
Vitamin K
18µg · 15% DV
Minerals
Sodium
765mg · 33% DV
Selenium
16µg · 29% DV
Phosphorus
141mg · 20% DV
Copper
0.15mg · 17% DV
Potassium ⭐
368mg · 11% DV
Ham Russian Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ham Russian Salad
To burn the 285 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Ham Russian Salad?
Ham Russian Salad is a version of Russian salad made with cooked potatoes, mayonnaise and diced ham. It is based on Olivier salad, which originated in Russia, while recipes vary widely; peas, carrots and pickles are common additions. The ingredients are chilled and mixed together, making it a familiar party and deli-style salad in many places.
It is creamy and gently tangy, with soft potato and a little crunch from pickles or vegetables. Serve it cold as a side, on a buffet, or tucked into a sandwich. The potatoes and mayonnaise make it filling, while the ham adds some protein. For a lighter version, replace part of the mayonnaise with plain yogurt, or serve a smaller portion alongside crisp salad greens.
How Nutritious Is Ham Russian Salad?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Ham Russian Salad Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Ham Russian Salad Contain Allergens?
Contains these allergens:
Which Diets Is Ham Russian Salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Ham Russian Salad Fat Profile
SATURATED
3.38g
MONOUNSATURATED
8.55g
POLYUNSATURATED
6g
Omega 6:3 ratio 31.7:1
Above the ideal 4:1 (31.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.