Ham Sandwich

A ham sandwich is a classic, quick meal consisting of sliced ham, typically placed between two pieces of bread, often accompanied by condiments like mustard or mayonnaise and sometimes cheese or lettuce. Its origins are rooted in European and American deli culture, evolving from simple preserved meat meals into a ubiquitous global staple.

🍽️ Nutrition at a glance

This sandwich is generally a good source of protein from the ham, with moderate fat content depending on the cut and any added spreads or cheese. A standard serving typically provides around 300-500 calories, making it a balanced option for a light lunch or snack.

Nutrition breakdown

Calories	350 kcal
Protein	20 g
Carbs	30 g
Fat	16 g
Fiber	2 g
Sugar	5 g
Sodium	1200 mg
Potassium	250 mg
Iron	2.5 mg
Calcium	150 mg
Vitamin B12	0.5 mcg
Niacin (B3)	4 mg
Phosphorus	200 mg
Selenium	15 mcg
Zinc	2 mg

Per 1 sandwich (approx. 150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, the ham sandwich is a symbol of everyday convenience, featured in everything from school lunchboxes to gourmet delis, reflecting its adaptability across social and culinary contexts. Nutritionally, it's interesting as a complete meal that combines protein, carbs, and fats, but can be easily customized for dietary needs, such as using whole-grain bread or lean ham.