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Cottage Cheese Ham Salad⏱ 10 min total
Recipes

Cottage Cheese Ham Salad

Per 1 serving · 207 g · 7 ingredients

Calories
110
6%
of a 2,000 cal day
  • Protein
    13g
    46% of calories
  • Carbs
    8.1g
    29% of calories
  • Fat
    3.2g
    26% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Cottage Cheese Ham Salad (207 g) has 110 calories, with 13 g of protein, 8.1 g of carbohydrates and 3.2 g of fat. Most of its energy comes from protein (46% of calories). It is high in protein (26% DV), Vitamin K (53% DV) and thiamine (21% DV). Keep an eye on sodium, which provides 26% of the daily value.

Per 100 g
53cal
very low energy density
Protein per 100 cal
12g
Net carbs
6g
carbs minus fiber
Fiber
1.8g
4.2 g sugar

High in

20%+ of the daily value

  • Protein26%
  • Vitamin K53%
  • Thiamine21%
  • Vitamin B1220%
  • Phosphorus22%
  • Selenium20%

Good source of

10–19% of the daily value

  • Vitamin C15%
  • Riboflavin (B2)14%
  • Vitamin B616%
  • Iron13%
  • Copper11%
  • Manganese13%

Watch

20%+ of the daily value

  • Sodium26%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 min
  1. 1

    In a medium bowl, combine the cottage cheese, tomatoes, green onions, and cucumbers. Add the chopped ham and mix well.

  2. 2

    Season with salt and pepper to taste. Chill until ready to serve.

Vitamins & minerals

Amounts for 1 serving (207 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A40 μg
4%
Vitamin C13 mg
15%
Vitamin D0.2 μg
1%
Vitamin E0.4 mg
3%
Vitamin K64 μg
53%
Thiamine0.2 mg
21%
Riboflavin (B2)0.2 mg
14%
Niacin1 mg
8%
Vitamin B60.2 mg
16%
Folate (B9)35 μg
9%
Vitamin B120.5 μg
20%
Pantothenic acid0.5 mg
9%
Choline40 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium72 mg
7%
Iron1 mg
13%
Potassium381 mg
8%
Magnesium26 mg
6%
Phosphorus151 mg
22%
Zinc1 mg
8%
Copper0.1 mg
11%
Manganese0.3 mg
13%
Selenium11 μg
20%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene51 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene377 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride20 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid2 g—
Glycine0.4 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene1,158 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats1 g—
Phenylalanine1 g—
Polyunsaturated fats0.3 g—
Proline1 g—
Retinol6 μg—
Serine1 g—
Starch0.4 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 110 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 21min
    Walking (3.5 mph)
  • 13min
    Cycling (moderate)
  • 9min
    Running (6 mph)
  • 16min
    Swimming laps

Common questions

How many calories are in Cottage Cheese Ham Salad?

One serving of Cottage Cheese Ham Salad (1 serving) has 110 calories, which works out to 53 calories per 100 g. That is about 5.5% of a 2,000-calorie day.

Is Cottage Cheese Ham Salad high in protein?

Yes. It has 13 g of protein per serving, and 46% of its calories come from protein (12 g of protein per 100 calories).

Is Cottage Cheese Ham Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cottage Cheese Ham Salad?

596 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cottage Cheese Ham Salad?

4.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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