Ham salad spread
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
A creamy, savory spread made from finely minced or ground ham blended with mayonnaise, mustard, and sometimes pickle relish. It has a rich, salty, and slightly tangy flavor with a smooth, spreadable texture. Nutritionally, it is a calorie-dense, high-fat, and high-protein condiment with no fiber or sugar.
Calorie split: 16% protein · 20% carbs · 64% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, nostalgic flavor and incredible convenience—it transforms plain bread, crackers, or vegetables into a satisfying snack or light meal in seconds. Its creamy, salty profile is a classic crowd-pleaser.
⚠️ Watch-outs & how to enjoy it better
The high sodium content from cured ham and added salt can be a concern for those managing blood pressure. Its high fat and calorie density mean portions can add up quickly. To counteract, pair it with high-fiber foods like whole-grain crackers or celery sticks, and practice strict portion control by using it as a thin spread rather than a filling.
Key benefits
- Provides a concentrated source of protein for muscle maintenance.
- Offers a quick, no-cook source of energy from fats and protein.
- Versatile for adding flavor and protein to simple meals.
- A practical way to use leftover ham.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A classic 1950s American recipe for ham salad often included crushed pineapple or maraschino cherries, reflecting the mid-century trend of mixing sweet and savory flavors in salads and spreads.
Full nutrition (USDA data · scales with serving)
| Water | 62.6 g |
| Energy | 216 kcal |
| Energy | 904 kj |
| Protein | 8.7 g |
| Total lipid (fat) | 15.5 g |
| Ash | 2.5 g |
| Carbohydrate, by difference | 10.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.59 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 120 mg |
| Potassium, K | 150 mg |
| Sodium, Na | 1075 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 17.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.43 mg |
| Riboflavin | 0.12 mg |
| Niacin | 2.1 mg |
| Pantothenic acid | 0.31 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 69.0 mg |
| Betaine | 6.8 mg |
| Vitamin B-12 | 0.76 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 26.0 iu |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin D3 (cholecalciferol) | 0.70 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.16 g |
| SFA 16:0 | 3.2 g |
| SFA 18:0 | 1.7 g |
| Fatty acids, total monounsaturated | 7.2 g |
| MUFA 16:1 | 0.47 g |
| MUFA 18:1 | 6.7 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.33 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 37.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.09 g |
| Threonine | 0.41 g |
| Isoleucine | 0.40 g |
| Leucine | 0.72 g |
| Lysine | 0.77 g |
| Methionine | 0.23 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.35 g |
| Tyrosine | 0.28 g |
| Valine | 0.45 g |
| Arginine | 0.59 g |
| Histidine | 0.35 g |
| Alanine | 0.54 g |
| Aspartic acid | 0.86 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.49 g |
| Proline | 0.40 g |
| Serine | 0.38 g |
FAQ
How long does homemade ham salad spread last in the fridge?
Stored in an airtight container, it is safe for 3-4 days. Due to the mayonnaise base, it should not be left at room temperature for more than 2 hours.
Can I make a healthier version?
Yes. Use lean, low-sodium ham, replace some mayonnaise with plain Greek yogurt, and add finely chopped vegetables like celery, bell pepper, or pickles for crunch, fiber, and volume.
What's the best bread for a ham salad sandwich?
Sturdy breads like rye, sourdough, or whole-grain wheat hold up well to the moist spread. Toasting the bread adds a nice textural contrast.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.16 kcal/g · 16% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 7.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.