⏱ 5 min totalSalami and Ham Sandwich
Per 1 serving · 233 g · 5 ingredients
of a 2,000 cal day
- Protein32g24% of calories
- Carbs29g22% of calories
- Fat32g54% of calories
At a glance
One serving of Salami and Ham Sandwich (233 g) has 541 calories, with 32 g of protein, 29 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (64% DV), Vitamin K (42% DV) and thiamine (99% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 94%, 45% and 31% of the daily value.
High in
20%+ of the daily value
- Protein64%
- Vitamin K42%
- Thiamine99%
- Riboflavin (B2)32%
- Niacin46%
- Vitamin B652%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin A12%
- Vitamin E14%
- Folate (B9)16%
- Calcium13%
- Potassium13%
Watch
20%+ of the daily value
- Sodium94%
- Saturated fat45%
- Cholesterol31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Mayonnaise
2 slice Whole wheat bread- 4 slice Ham
1 oz Italian salami
½ cup shredded Romaine lettuce
Directions
- 1
Spread the mayonnnaise on one of the pieces of bread
- 2
Layer ham, salami, and lettuce on top of mayo and top with remaining piece of bread. Enjoy!
Vitamins & minerals
Amounts for 1 serving (233 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 105 μg | 12% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 1 μg | 5% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 51 μg | 42% |
| Thiamine | 1 mg | 99% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 7 mg | 46% |
| Vitamin B6 | 1 mg | 52% |
| Folate (B9) | 65 μg | 16% |
| Vitamin B12 | 1 μg | 53% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 114 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 129 mg | 13% |
| Iron | 3 mg | 40% |
| Potassium | 620 mg | 13% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 364 mg | 52% |
| Zinc | 4 mg | 34% |
| Copper | 0.3 mg | 29% |
| Manganese | 2 mg | 83% |
| Selenium | 45 μg | 82% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,230 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 12 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 9 g | — |
| Proline | 1 g | — |
| Retinol | 2 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 541 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 103minWalking (3.5 mph)
- 65minCycling (moderate)
- 45minRunning (6 mph)
- 76minSwimming laps
Common questions
How many calories are in Salami and Ham Sandwich?
One serving of Salami and Ham Sandwich (1 serving) has 541 calories, which works out to 232 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Salami and Ham Sandwich high in protein?
It provides a solid 32 g of protein per serving (64% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Salami and Ham Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Salami and Ham Sandwich?
2154 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Salami and Ham Sandwich?
3.1 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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