I love a good “mixed salad”! Chicken salad, egg salad, tuna salad are all on my list. This Healthy Ham Salad is right up there too!.
This kind of salad is okay on the Portion Fix/21 Day Fix plan as long as it’s made with clean ingredients. It can be changed to suit picky eaters. For example, my husband won’t eat anything with raw onion in it, so I leave it out of his.
Ham salad holds a special place in many people’s hearts thanks to nostalgic memories of picnics and potlucks This classic cold cut concoction typically combines chopped ham with mayonnaise or cream cheese, vegetables, and seasonings But is this creamy, dreamy sandwich filling truly good for you from a nutrition standpoint? Let’s break down the health pros and cons of ham salad.
The Potential Benefits of Ham Salad
When made with high quality ingredients, ham salad can provide some valuable nutrition perks. Here are some of the positives:
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Protein – Ham is the main source of protein, which helps keep you full and supports muscle growth and repair. Just 3-4 ounces of ham offers around 20 grams of protein.
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Vitamin B12 – Ham is high in vitamin B12, an essential nutrient that keeps nerves and blood cells healthy and aids DNA synthesis.
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Iron – Ham contains a modest amount of iron, which helps transport oxygen through the blood to your tissues and organs.
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Vegetables – Some recipes include nutritious veggies like celery, bell peppers, carrots and onions, boosting vitamins and minerals.
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Folate – If fresh spinach is added to the mix, you’ll get a dose of folate. This B vitamin plays a key role in cell growth and development.
So in moderation, ham salad can be a source of important protein, vitamins and minerals as part of a balanced diet.
Potential Drawbacks of Ham Salad
However, there are some nutritional aspects to keep in mind:
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Saturated Fat – Depending on the type of mayonnaise or cheese used, ham salad can be high in saturated fat, which in excess may negatively impact heart health.
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Sugar – Some ham salad recipes call for added sugar through ingredients like honey, jam, cranberries or pineapple. This spikes the carbohydrate and calorie content.
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Sodium – Deli ham tends to be very high in sodium, as do ingredients like pickles and olives. Consuming high-sodium foods regularly may increase blood pressure.
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Nitrates – Processed meats like ham often contain nitrates and nitrites to preserve color and extend shelf life. Studies link high processed meat intake with increased cancer risk.
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Low Fiber – Since it typically lacks whole grains, fruits or vegetables, ham salad is not a great source of fiber, which is important for digestive and heart health.
So while ham salad provides valuable nutrition, it’s also high in less-healthy components. Moderation and careful ingredient selection is key.
Tips for Making Healthier Ham Salad
Luckily, it’s easy to tweak traditional ham salad recipes to make them more nutritious. Here are some healthy hacks:
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Use reduced sodium ham and low-fat mayonnaise or Greek yogurt for less sodium and saturated fat.
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Incorporate vegetables like shredded carrot, chopped bell pepper, diced onion and celery for added vitamins, minerals and fiber.
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Mix in a small amount of fresh spinach, kale or cabbage for an extra boost of nutrients.
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Skip adding sugar and instead sweeten with berries, mashed avocado or pineapple for fiber-filled sweetness.
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Opt for olive oil-based salad dressing instead of full-fat mayo or cream cheese to cut calories.
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Stuff your sandwich with nutrient-packed lettuce, tomato, sprouts, cucumber and avocado.
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Choose whole grain bread or wraps over refined white versions for more fiber.
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Top ham salad with sunflower or pumpkin seeds to increase healthy unsaturated fats.
With some simple substitutions and additions, you can easily give ham salad a wholesome nutrition upgrade!
Nutrition Facts of Basic Ham Salad
The nutrition of ham salad varies based on the specific ingredients used. But here is an estimate per 1 cup serving of a standard recipe made with chopped ham, mayonnaise, celery, onion, relish and seasonings:
- Calories: 330
- Fat: 24g
- Saturated fat: 4g
- Carbs: 12g
- Protein: 18g
- Sodium: 890mg
To reduce calories, fat, carbs and sodium, opt for light mayo, low-sodium ham and increase veggies.
The Verdict: Is Ham Salad Actually Healthy?
At its core, ham salad is a high-protein, high-fat, sodium-rich and fiber-poor dish. This makes it hard to categorize as truly healthy, but not completely off limits either.
Made with nutritious modifications and enjoyed in moderation as part of an overall balanced diet, ham salad can reasonably fit into a healthy lifestyle. Just be mindful of portions since it is calorie-dense.
Aim to limit processed meats like ham to no more than a few times per week at most, and fill your diet with plenty of whole foods like fruits, vegetables, whole grains, beans, nuts and seeds as well. This ensures you get adequate fiber, vitamins, minerals and antioxidants too.
So go ahead and enjoy your ham salad sandwich occasionally, but be cautious of making it a daily staple. And consider healthier renditions loaded up with veggies, whole grain bread and lower-sodium ham.
At the end of the day, ham salad is a tasty treat that can be part of an healthy diet when consumed mindfully and in moderation. Just be sure to balance it out with lots of other wholesome, nourishing foods for your best health.
Frequently Asked Questions About Ham Salad Nutrition
Still wondering if ham salad is good or bad for you? Here are answers to some common questions.
Is ham salad healthy?
It can be when made properly, but isn’t the most nutritious choice. Eaten occasionally in moderate amounts, it’s fine as part of a balanced diet.
Is ham salad good for weight loss?
It can be eaten in moderation on a weight loss diet, but isn’t the best choice due to being high in calories and fat. Opt for healthier renditions loaded with low-calorie vegetables.
How many calories in ham salad?
A 1 cup serving of basic ham salad contains around 330 calories. Using light mayo and increasing veggies help reduce calories.
Is ham salad high in cholesterol?
Yes, ham salad is high in dietary cholesterol due to containing ham. Limit intake to a few times per week to mitigate effects on blood cholesterol levels.
Is ham salad high in sodium?
It can be very high in sodium since deli ham and ingredients like olives and pickles also contain lots of sodium. Opt for reduced-sodium versions to minimize this.
Can you freeze ham salad?
Yes! Freezing is great for storing leftovers. Freeze ham salad for 1-3 months. Thaw in fridge before using and adjust consistency as needed.
Should you heat up ham salad?
It’s not necessary to heat or cook ham salad. Simply thaw if previously frozen and mix well before serving. Add a splash of cream or mayo to improve consistency after freezing if needed.
In Conclusion
Ham salad, when made with high quality real foods and enjoyed in moderation, can reasonably be part of a balanced, healthy diet. Be mindful of ingredients, portions and frequency to maximize the nutrition. With some simple tweaks and precautions, you can still enjoy this tasty classic salad!
What dressing do I use?
Most ham salads have mayonnaise on them, but with the Portion Fix, we can only use a teaspoon at a time. So I use my mayonnaise-based ranch dressing to dress this ham salad to get that taste. Recipe HERE.
How much dressing I use depends on a couple of things. This recipe has 2 servings and so I plan on using 2 of them. I add one container into my salad well to see if it is moist enough. Sometimes the ingredients might have a little more moisture in them than other times. I add the second container, stir it, and wait to see if that is more of what I want. Sometimes I might add a tablespoon of milk if I need to.
What ingredients does this Healthy Ham Salad take?
The main star of this dish is the HAM. Deli ham slices are approved for the Portion Fix/21. I cover all the parameters for it in this post about our Red container. Post HERE. But I don’t use deli slices for this salad.
This ham is great for ham salad because it still has some “chunk” to it after being processed. I toss it into my food processor and get it as.
My fans know I can’t resist a container experiment. I wanted to see just how full my Red container would be if I put my 6 deli slices into it. The results told me that I could use 1 Red full of these thicker slices and be confident about my count. I will leave a little room at the top. There are 12 Tablespoons in our Red container so I use about 10 tablespoons to equal 1R. Two Red containers at this measurement are about 1 1/4 cup of chopped ham.
Is this a “perfect/exact” method of measuring? No. But it is really dang close! Now onward…
This is a crunchy, slightly sweet mixed salad. Celery, apple, and onion provide that crunch and sweetness. Sometimes I dice them kind of chunky and sometimes I mince them a lot smaller. It really depends on what I am doing with the salad. When I make sandwiches, I like it diced pretty small. When I eat it with crackers or vegetables, I like it diced bigger.