Ham Salad Spread

Q: How many calories in oz of ham salad spread?

About 61 calories, with roughly 2.5g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

The default answer to "what am I eating for protein."

216

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 1.0 oz

Calories

Protein

2.5g

Carbs

Fat

4.4g

Protein 16% Carbs 20% Fat 64%

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Ham Salad Spread is 64% fat by calorie — almost all of it unsaturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 216 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Raw → Cooked

Meat loses roughly 25% of its weight to water during cooking. 4 oz raw becomes about 3 oz cooked. Every number here is for cooked weight — if your scale or recipe reads raw, multiply by 0.75 first.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Sugar0 g—

Saturated fat5.049 g25%

Cholesterol37 mg12%

Sodium1075 mg47%

Potassium150 mg3%

Calcium8 mg1%

Iron0.59 mg3%

Magnesium10 mg2%

Zinc1.1 mg10%

Vitamin C0 mg0%

Vitamin E1.74 mg12%

Vitamin A0 mcg0%

Vitamin D0.7 mcg3%

Vitamin B60.15 mg9%

Vitamin B120.76 mcg32%

Folate1 mcg0%

Niacin2.095 mg13%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Bacon

10 more calories per 100g · +7g protein.

Cal226 Protein15.9 g Fat16.9 g

Beef

34 more calories per 100g · +18g protein.

Cal250 Protein27.1 g Fat14.9 g

Yachtwurst

52 more calories per 100g · +6g protein.

Cal268 Protein14.8 g Fat22.6 g

Common questions

The stuff people actually ask.

How many calories in oz of ham salad spread?

About 61 calories, with roughly 2.5g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

Grilled vs. baked vs. pan-seared — do the calories differ?

Not from the cooking method itself. All three yield roughly the same numbers per 100g cooked. What changes calories is what you add: a tablespoon of olive oil is +120 cal, a sugary marinade can add 40–80 per portion.

Is ham salad spread actually healthy, or is that marketing?

By the numbers on this page: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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