How many calories does a Ham Sandwich with mayonnaise have?

November 29, 2025 •

2 min read

A typical ham sandwich with mayonnaise and lettuce can have around 355 calories based on nutritional data. However, this number varies due to bread type, ham cut, and mayo amount.

Quick Summary

Calorie counts in ham and mayo sandwiches differ based on the ingredients used. The choice of ingredients influences the final count, making mindful preparation essential for managing dietary intake.

Key Points

Variable Calorie Count: The amount of calories in a ham sandwich with mayo is not constant, it changes with ingredients.
Standard Estimate: A typical ham, lettuce, and mayo sandwich has about 355 calories.
Mayonnaise's Impact: Regular mayonnaise is high in calories. Using less or a low-fat option helps.
Ingredient Effects: Bread type and additions (like cheese) can raise the total calories, as shown in the table.
Healthy Swaps: Leaner ham, lighter bread, and more vegetables can create a healthier option.

Calorie Breakdown of a Ham and Mayo Sandwich

To understand the total calories, it's necessary to look at each part. A sandwich typically includes two bread slices, deli ham, and a tablespoon of mayonnaise. A basic ham, lettuce, and mayo sandwich can be around 355 calories.

Bread: The Base

The bread type and amount greatly affect calories. Two standard white bread slices add about 150-160 calories, while whole-wheat bread offers a similar amount with more fiber.

Ham: The Protein Component

Ham's calories depend on fat percentage and thickness. Leaner ham provides protein with fewer calories. Two to three slices can range from 40 to 100 calories.

Mayonnaise: The Calorie-Dense Element

Mayonnaise is the highest calorie ingredient. A tablespoon of regular mayo has 90 to 100 calories, mainly from fat. Using less or a reduced-fat version can lower the total calories.

Calorie Comparison Table: Ham Sandwich Variations

This table shows how different ingredients change the calorie count.


Sandwich Type	Bread	Ham	Mayonnaise	Other Add-ons	Estimated Calories
Standard	2 slices white	2 oz lean ham	1 tbsp regular mayo	Lettuce	~355 calories
With Cheese	2 slices white	2 oz lean ham	1 tbsp regular mayo	1 slice cheddar, lettuce	~386 calories
Healthier Choice	2 slices whole-wheat	2 oz lean ham	1 tbsp low-fat mayo	Lettuce, tomato	~280-300 calories
Pre-packaged	2 slices white	Packaged ham	Packaged mayo	None	~290 calories
Extra Rich	2 slices sourdough	3 oz honey ham	2 tbsp regular mayo	1 slice swiss, lettuce	~500+ calories

Healthier Alternatives and Adjustments

For those wanting to manage calorie intake, there are helpful swaps.

Choose lighter bread: Whole-wheat offers more fiber and nutrients. Thinner slices can also help.
Select lean ham: Look for low-sodium or extra-lean deli ham to reduce fat and sodium without losing protein.
Modify your spread: Replace standard mayo with low-fat mayo, mustard, or a Greek yogurt spread.
Load up on vegetables: Add lettuce, tomatoes, cucumbers, and onions for nutrients and crunch without extra calories.
Consider an open-faced sandwich: Use one bread slice with toppings, cutting carbs and calories in half.

Understanding Macronutrients in Your Sandwich

The sandwich's macronutrient profile is essential for a balanced diet, providing a mix of carbohydrates, fats, and protein.

Protein: From the ham, helping with muscle repair and fullness.
Carbohydrates: Primarily from the bread, providing energy.
Fats: Mainly from the mayonnaise, necessary in moderation.

Conclusion: Tailor Your Sandwich to Your Goals

The calories in a ham sandwich with mayo aren't fixed, but vary based on preparation. By being mindful of bread, ham, and mayonnaise, you control the calorie count. Choosing the right ingredients helps align your choices with your dietary needs.

For more on food's nutritional content, visit the U.S. Department of Agriculture (USDA) FoodData Central database.

Frequently Asked Questions

The main calorie sources are the high-fat mayonnaise and the bread, which has a lot of carbohydrates.

Yes, it can be healthy, especially if you use lean ham, whole-wheat bread, low-fat mayonnaise, and add vegetables.

Use low-fat mayonnaise or mustard, lean ham, lower-calorie bread, and add more vegetables like lettuce and tomato.

A ham, cheese, and mayo sandwich can have more calories, about 386, depending on the cheese type and amount.

Whole-wheat bread is generally healthier because it has more fiber and nutrients, which can aid digestion and keep you full longer, although the calorie count is similar.

Leaner ham has fewer calories per serving. Using extra-lean or low-fat ham can lower the sandwich's calories.

No, adding vegetables like lettuce, tomato, or cucumber will have a minimal impact on calories while boosting nutrition and fiber.