Know what’s on your plate

Ham salad sandwich

Calories & nutrition facts

white bread

163
calorieskcal per 100 g
Protein8.2 g
Carbs25 g
Fat4.1 g

Nutrition facts

Per 100 g% DV
  • Calories 163 kcal —
  • Protein 8.2 g 16%
  • Carbohydrate 25 g 9%
  • Fat 4.1 g 5%
  • Saturated fat 0.9 g 5%
  • Fibre 1.6 g 6%
  • Sugars 2.5 g —
  • Sodium 405 mg 18%

Vitamins & minerals

Per 100 g% DV

Vitamins

  • Vitamin A 36 µg 4%
  • Vitamin C 2 mg 2%
  • Vitamin D 0.2 µg 1%
  • Vitamin E 1.2 mg 8%
  • Thiamin (B1) 0.31 mg 26%
  • Riboflavin (B2) 0.08 mg 6%
  • Niacin (B3) 2.3 mg 14%
  • Pantothenic acid (B5) 0.5 mg 10%
  • Vitamin B6 0.18 mg 11%
  • Biotin (B7) 1.2 µg 4%
  • Folate (B9) 24 µg 6%
  • Vitamin B12 0.2 µg 8%

Minerals

  • Calcium 98 mg 8%
  • Iron 1 mg 6%
  • Magnesium 19 mg 5%
  • Phosphorus 126 mg 10%
  • Potassium 190 mg 4%
  • Zinc 0.8 mg 7%
  • Copper 0.11 mg 12%
  • Manganese 0.29 mg 13%
  • Selenium 6 µg 11%
  • Iodine 4 µg 3%

Questions about Ham salad sandwich

What goes in a classic ham salad sandwich?

Use sliced cooked ham with lettuce, cucumber and tomato between buttered bread. A little English mustard or pickle adds a familiar British sandwich-shop tang.

How do you stop a ham salad sandwich going soggy?

Dry the lettuce and cucumber well, and pat tomato slices dry. Butter the bread as a moisture barrier, then put the tomato between the ham and lettuce rather than directly against the bread.

Can you make a ham salad sandwich the night before?

Yes. Wrap it well and refrigerate at 5°C or below, as the Food Standards Agency advises; keep it chilled until lunch, using an insulated cool bag and ice pack if needed.

Can you freeze a ham salad sandwich?

It’s best not to freeze it assembled: lettuce, cucumber and tomato turn limp and watery when thawed. Freeze bread and ham separately, then add fresh salad when you make the sandwich.

What goes well with a ham salad sandwich for lunch?

Crisps and a piece of fruit make a familiar packed lunch. For a more substantial plate, serve it with coleslaw or a few pickled onions.

What can you use instead of ham in a salad sandwich?

For a similar meaty filling, use sliced cooked chicken or leftover roast pork. Cheddar or egg mayonnaise makes a straightforward alternative without meat.

Does a ham salad sandwich have more protein than a chicken salad sandwich?

No. A chicken salad sandwich has 10.7 g of protein per 100 g, compared with 8.2 g in a ham salad sandwich.

Source: CoFID (UK) 11-965 · per 100 g · carbohydrate per EU label, fibre excluded