⏱ 5 min totalSimple Ham and Lettuce Sandwich
Per 1 serving · 205 g · 4 ingredients
of a 2,000 cal day
- Protein26g25% of calories
- Carbs29g28% of calories
- Fat22g47% of calories
At a glance
One serving of Simple Ham and Lettuce Sandwich (205 g) has 422 calories, with 26 g of protein, 29 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (52% DV), Vitamin K (42% DV) and thiamine (79% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 71%, 27% and 23% of the daily value.
High in
20%+ of the daily value
- Protein52%
- Vitamin K42%
- Thiamine79%
- Riboflavin (B2)25%
- Niacin36%
- Vitamin B639%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin A12%
- Vitamin E14%
- Folate (B9)16%
- Pantothenic acid18%
- Calcium13%
Watch
20%+ of the daily value
- Sodium71%
- Saturated fat27%
- Cholesterol23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Spread the mayonnaise on one slice of bread.
- 2
Layer the ham slices and shredded lettuce on top of the mayonnaise, then cover with the second slice of bread. Enjoy your sandwich!
Vitamins & minerals
Amounts for 1 serving (205 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 | 79% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 6 mg | 36% |
| Vitamin B6 | 1 mg | 39% |
| Folate (B9) | 64 μg | 16% |
| Vitamin B12 | 0.5 μg | 21% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 114 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 126 mg | 13% |
| Iron | 3 mg | 35% |
| Potassium | 524 mg | 11% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 300 mg | 43% |
| Zinc | 3 mg | 24% |
| Copper | 0.2 mg | 27% |
| Manganese | 2 mg | 81% |
| Selenium | 38 μg | 69% |
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 | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 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 | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 422 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 80minWalking (3.5 mph)
- 51minCycling (moderate)
- 35minRunning (6 mph)
- 59minSwimming laps
Common questions
How many calories are in Simple Ham and Lettuce Sandwich?
One serving of Simple Ham and Lettuce Sandwich (1 serving) has 422 calories, which works out to 205 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Simple Ham and Lettuce Sandwich high in protein?
It provides a solid 26 g of protein per serving (52% of the 50 g daily value), but protein supplies only 25% 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 Simple Ham and Lettuce Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Simple Ham and Lettuce Sandwich?
1625 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Simple Ham and Lettuce Sandwich?
2.8 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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