Ham or pork salad: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A versatile and flavorful salad, ham or pork salad features diced cooked ham or pork mixed with creamy mayonnaise, crisp celery, and often other seasonings, perfect for sandwiches or as a light meal. --- RECIPE --- Servings: 4 Prep Time: 10 minutes Ingredients: - 2 cups cooked ham or pork, finely diced - 1/2 cup mayonnaise - 1/4 cup finely chopped celery - 2 tbsp finely chopped red onion (optional) - 1 tbsp Dijon mustard (optional) - 1 tbsp sweet pickle relish (optional) - Salt and black pepper to taste - Lettuce leaves or bread (for serving) Instructions: 1. In a medium bowl, combine diced ham or pork, mayonnaise, chopped celery, and red onion (if using). 2. Add Dijon mustard and sweet pickle relish (if using). Stir gently until all ingredients are well combined. 3. Season with salt and black pepper to taste. Chill for at least 30 minutes to allow flavors to meld. 4. Serve cold on lettuce leaves, crackers, or as a sandwich filling.
Per 100g reference serving, Ham or pork salad provides 230 kcal of energy, 13.3g protein (23% of calories), 2.83g total carbohydrates (5% of calories, including 0.4g dietary fiber and 2.06g sugars), and 18.1g total fat (72% of calories).
Vitamins Profile in Ham or pork salad (Per 100g)
Track how Ham or pork salad contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 0.7 mg | 0.8% DV |
| Vitamin D (D2 + D3) | 0.5 µg | 2.5% DV |
| Vitamin B12 (Cobalamin) | 0.39 µg | 16.2% DV |
| Vitamin A (RAE) | 12 µg | 1.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.89 mg | 5.9% DV |
| Vitamin K (Phylloquinone) | 44.3 µg | 36.9% DV |
| Vitamin B1 (Thiamin) | 0.358 mg | 29.8% DV |
| Vitamin B2 (Riboflavin) | 0.15 mg | 11.5% DV |
| Vitamin B3 (Niacin) | 2.68 mg | 16.7% DV |
| Vitamin B6 (Pyridoxine) | 0.257 mg | 15.1% DV |
| Total Folate (Vitamin B9) | 11 µg | 2.8% DV |
| Folate (Dietary Folate Equivalents) | 11 µg | 2.8% DV |
| Natural Food Folate | 11 µg | 2.8% DV |
| Choline | 61.2 mg | 11.1% DV |
| Preformed Retinol | 3 µg | 0.3% DV |
| Beta-Carotene | 90 µg | 2.5% DV |
| Alpha-Carotene | 7 µg | 0.6% DV |
| Beta-Cryptoxanthin | 18 µg | 3% DV |
| Lutein + Zeaxanthin | 80 µg | 0.8% DV |
Minerals & Electrolytes in Ham or pork salad (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.58 mg | 3.2% DV |
| Calcium (Ca) | 16 mg | 1.2% DV |
| Magnesium (Mg) | 14 mg | 3.3% DV |
| Potassium (K) | 227 mg | 4.8% DV |
| Zinc (Zn) | 1.39 mg | 12.6% DV |
| Selenium (Se) | 13.6 µg | 24.7% DV |
| Phosphorus (P) | 127 mg | 10.2% DV |
| Copper (Cu) | 0.054 mg | 6% DV |
| Sodium (Na) | 989 mg | 43% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 1.14 g | 71.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 8.22 g | 58.7% DV |
| Monounsaturated Fat (MUFA) | 4.74 g | 15.8% DV |
| Polyunsaturated Fat (PUFA) | 9.42 g | 47.1% DV |
| Saturated Fat (SFA) | 3.34 g | 16.7% DV |
| Dietary Cholesterol | 37 mg | 12.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Ham or pork salad contains 230 calories (kcal), 13.3g of protein, 2.83g of carbohydrates (0.4g fiber, 2.06g total sugars), and 18.1g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Ham or pork salad has an estimated food pH of 5.6 and a Potential Renal Acid Load (PRAL) score of 5.86 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Ham or pork salad: Soybeans, Mustard, Eggs. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Ham or pork salad by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.