1 piece (medium) of Ham Sandwich (130 g) has 280 calories. That works out to 215 calories per 100 g. It contains 35.1 g of carbs, 13.7 g of protein, 8.5 g of fat and 2.3 g of fiber. Its 871 mg of Sodium covers 38% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

Ham Sandwich Nutrition Facts

Selected: 100 g

215

KCAL / 100G

Carbs

27g

· 10% DV

Protein

10.5g

· 21% DV

Fat

6.5g

· 8% DV

Fiber

1.8g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 52% · Protein 20% · Fat 28%

Ham Sandwich Vitamins & Minerals

Vitamins

B12

0.5µg · 21% DV

0.18mg · 15% DV

2.1mg · 13% DV

0.12mg · 9% DV

Minerals

Sodium

670mg · 29% DV

Selenium

11µg · 20% DV

Phosphorus

90mg · 13% DV

Zinc

1mg · 9% DV

How Nutritious Is Ham Sandwich?

Nutrient density

Low

32/ 100

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

43/ 100

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.

Ham Sandwich Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Ham Sandwich

To burn the 215 calories in 100 g:

🚶

53min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

29min

Cycling

🏊

25min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Ham Sandwich 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 Sandwich Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Ham Sandwich Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Ham Sandwich Fat Profile

SATURATED

MONOUNSATURATED

2.2g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 17.5:1

Above the ideal 4:1 (17.5:1).

Compare Ham Sandwich

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Ham Sandwich vs Chicken Wrap20 kcal more per 100 g

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Ham Sandwich vs Protein Bar135 kcal fewer per 100 g

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Foods Similar to Ham Sandwich

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

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Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Ham Sandwich

How many calories are in a ham sandwich?

A ham sandwich contains 215 calories per 100 g. It provides 10.5 g of protein, 27 g of carbohydrates, and 6.5 g of fat per 100 g.

Is a ham sandwich suitable for a Mediterranean diet?

Yes, ham sandwiches are listed as compatible with Mediterranean, omnivore, and flexitarian diets. They are a processed food, so they may be best considered within the overall balance of the diet.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 20, 2026