Ham salad calories come to 546 for 1 cup (253 g) and 216 per 100 g of the deli spread. The detail that matters more is sodium: that same cup carries 2,720 mg, or 118% of the daily value, while the calories are only 27% of a 2000-calorie day.
546kcal
1 cup · 253 g, deli spread, ready to eat
16%protein
22 gProtein
27 gCarbs
39 gFat
How to burn off 546 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Deli spread, ready to eat · per 253 g
Calories
546 kcal
Protein
22 g
Carbohydrate
27 g
Fat
39 g
Saturated fat
12.8 g
Cholesterol
94 mg
Sodium
2720 mg
Potassium
380 mg
Iron
1.5 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Ham salad: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (253 g)
546
22 g
26.9 g
39.3 g
2,720 mg
27%
4 oz portion (113 g)
244
9.8 g
12 g
17.5 g
1,215 mg
12%
1 tbsp (15 g)
32
1.3 g
1.6 g
2.3 g
161 mg
2%
100 g
216
8.7 g
10.6 g
15.5 g
1,075 mg
11%
3 × 1 cup (253 g)
1,639
65.9 g
8,159 mg
5 × 1 cup (253 g)
2,732
109.8 g
13,599 mg
A cup is 546 calories, a tablespoon is 32
Ham salad is a spread, so the portion is whatever you scoop. A 1 tbsp (15 g) smear on a cracker is 32 calories. A 4 oz portion (113 g), roughly what goes into a generous sandwich, is 244 calories. A full cup (253 g) eaten as a scoop on a plate reaches 546 calories, which is 27% of the daily value.
The jump between those portions is the whole story. Going from a tablespoon to a cup multiplies the calories many times over, and most people do not measure a spread. If you are tracking, weigh the first few servings so you know what your usual scoop looks like.
Seconds add up fast. Two cups (506 g) come to 1,093 calories, and three cups (759 g) reach 1,639. That is a party bowl, not a lunch, but it shows how quickly a creamy deli salad can take over a day. BodyPal can log ham salad from a photo, which helps when the portion is a loose scoop rather than a labeled package.
Fat supplies 64% of the calories
Ham salad sounds like a meat dish, but the dressing does most of the work. Per 100 g it has 15.5 g of fat, 10.6 g of carbs and 8.7 g of protein. In calorie terms, fat is 64%, carbs are 20% and protein is only 16%.
Protein is still worth something here. A cup delivers 22 g, which is 44% of the daily value, and a 4 oz portion gives 9.8 g. But for the calories you spend, you get less protein than the word ham suggests. The fat in a cup totals 39.3 g, against 22 g of protein.
Saturated fat sits at 5 g per 100 g, measured against a daily value of 20 g. Cholesterol is 37 mg per 100 g against a daily value of 300 mg, so that row is modest. Fiber and sugars both read 0 in the USDA data, which means the carbs come without fiber to slow you down.
Sodium is the row to watch
This is the number that should change how you eat ham salad. There are 1,075 mg of sodium per 100 g, which is 47% of the 2300 mg daily value. Cured ham brings salt before any dressing goes in, and the spread concentrates it.
Scale it to real portions and the picture gets stark. A 4 oz portion carries 1,215 mg, or 53% of the daily value. A full cup holds 2,720 mg, which is 118%, more than a whole day's worth in a single scoop. Two cups reach 5,440 mg.
Even small amounts count. One tablespoon has 161 mg, or 7% of the daily value, so a few crackers' worth is easy to absorb. If you watch sodium, treat ham salad as a condiment-sized portion rather than the main event, and keep the rest of that meal low in salt.
Use it as a topping, not the base
The numbers point to one practical approach: keep the ham salad small and let other foods fill the plate. A tablespoon or two on cucumber slices, celery or whole grain crackers gives you the flavor for a fraction of the calories and sodium of a full cup.
Because ham salad has 0 g of fiber, pairing it with vegetables or fruit fills that gap and makes the meal more filling. A sandwich built on a 4 oz portion lands at 244 calories before the bread, so the bread and any extras decide whether lunch stays light.
Store-bought versions from brands such as Reser's Fine Foods, Kroger and Wegmans vary in dressing and seasoning, so check the label if you buy one regularly. The USDA values here describe a standard ham salad spread, which is a fair baseline for most deli tubs.
How does ham salad compare?
Here is how ham salad compares with chicken salad, crab salad and mac salad, per 100 g and per usual serving.
Verdict: For the fewest calories pick crab salad at 188 per 100 g, and for the most protein pick chicken salad at 11.6 g per 100 g, with less sodium too. Ham salad matches mac salad on calories at 216 versus 215 per 100 g, but its 1,075 mg of sodium per 100 g is the highest of the group by a wide margin.
Most popular ham salad brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Kroger Ham Salad100 g290 kcal
2Willons Ham Salad1/2 cup · 110 g245 kcal
3Reser's Fine Foods Ham Salad1/2 cup · 110 g355 kcal
4Hy-Vee Ham Salad1/2 cup · 110 g209 kcal
5Winn-Dixie Ham Salad1/3 cup · 100 g270 kcal
6Giant Eagle Ham Salad1/3 cup · 100 g300 kcal
7Wegmans Ham Salad1/2 cup · 100 g330 kcal
8Meijer Ham Salad1/3 cup · 82 g207 kcal
Deli tubs differ in how much mayonnaise they carry, so label values run from 207 to 355 calories per 100 g around the 216 above. Source: manufacturer labels / USDA FoodData Central.
Ham salad FAQs
How many calories are in ham salad?
One cup (253 g) is 546 calories and a 4 oz scoop (113 g) is 244 calories. Per 100 g ham salad spread has 216 calories.
Is ham salad good for weight loss?
It is dense for its size: 216 calories per 100 g, of which 15.5 g is fat and 8.7 g protein. A tablespoon on a cracker adds 32 calories, while a full cup adds 546.
Ham salad or chicken salad: which has fewer calories?
Chicken salad is lighter at 200 calories per 100 g against 216 for ham salad, so a 253 g cup is 506 calories instead of 546.
How much protein and sodium does ham salad have?
A 4 oz scoop (113 g) has 9.8 g protein and 1,215 mg sodium. Per 100 g that is 8.68 g protein and 1,075 mg sodium.
Is ham salad good for you?
Ham salad gives 8.7 g of protein per 100 g, but it also has 1,075 mg of sodium and 15.5 g of fat at 216 calories. It works best in small portions alongside vegetables.
How much protein is in a cup of ham salad?
A cup (253 g) of ham salad has 22 g of protein, which is 44% of the daily value. That comes with 546 calories and 39.3 g of fat, so protein supplies only 16% of the calories.
How many calories are in a tablespoon of ham salad?
One tablespoon (15 g) of ham salad has 32 calories, with 2.3 g of fat and 1.3 g of protein. It also carries 161 mg of sodium, which is 7% of the daily value.
How many calories are in a ham salad sandwich portion?
A 4 oz portion (113 g) of ham salad, a typical sandwich filling, has 244 calories before the bread. It adds 9.8 g of protein and 1,215 mg of sodium, or 53% of the daily value.
Does ham salad have sugar or fiber?
Ham salad shows 0 g of sugars and 0 g of fiber in the USDA data. Its 10.6 g of carbs per 100 g supply 20% of the calories, while fat supplies 64%.
