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Rice and Ham Salad - Recipe and Nutrition Facts
63

Rice and Ham Salad Recipe

Rice and Ham Salad has a very high-calorie, very high-carb, high-fat and high-protein content. It is a good source of Iron and Vitamin C.

The food contains 91g of carbs. The carbohydrate profile of the the food reveals it is very high in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 19 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is average in saturated fats and low in trans fats.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 5.4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 63, for Rice and Ham Salad, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat30%
 Calories from Carbs58%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin C
  • Very high in Iron

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A500 IU10%
Vitamin C36 mg60%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium80 mg8%
Iron5.4 mg30%
Potassium540 mg15.4%
Sodium1200 mg50%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate91 g30.3%
Dietary Fiber5 g20%
Sugars5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein19 g38%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat21 g32.3%
Saturated Fat4 g20%
Total Trans Fatty Acids0 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 630 Calories from Fat 190

% Daily Value *

Total Fat 21 g 32.3%

Saturated Fat 4 g 20%

Trans Fat 0 g

Cholesterol 40 mg 13.3%

Sodium 1200 mg 50%

Total Carbohydrates 91 g 30.3%

Dietary Fiber 5 g20%

Sugars 5 g

Protein 19 g 38%

Vitamin A 10% Vitamin C 60%

Calcium 8% Iron 30%

*Based on a 2000 Calorie diet

Source: http://allrecipes.com/Recipe/rice-and-ham-salad/detail.aspx Embed Table:

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