Salads can be a healthy part of a balanced diet, but it’s important to know how many calories you’re consuming, especially if the salad contains high-calorie ingredients like meat, cheese, and dressing. In this article, we’ll take a close look at the calorie count of a Honey Baked Ham salad.
What is Honey Baked Ham?
Honey Baked Ham is a popular brand of pre-cooked, spiral-cut ham that is injected with a sweet glaze before being baked. It’s a classic centerpiece for holiday meals and gatherings. The hams are sold fully cooked so they just need to be heated before serving. The signature glaze is a blend of honey, brown sugar, and other sweeteners that gives the ham its unique flavor.
Nutritionally, Honey Baked Ham is similar to regular cooked ham, but the glaze adds more sugar. A 3-ounce serving of Honey Baked Ham contains around 120 calories, 3.5 grams of fat, and 330 milligrams of sodium. It also has about 10 grams of protein. The glaze makes it higher in sugar compared to plain ham.
Calories in Honey Baked Ham Salad
When Honey Baked Ham is used in a salad, the calorie count will depend on the ingredients included in the salad. In general, a salad made with 3 to 4 ounces of Honey Baked Ham, lettuce and vegetables, a tablespoon of dressing, and croutons or other extras will contain 300 to 400 calories. Here is a breakdown of the main ingredients:
- Honey Baked Ham (3 ounces) – 120 calories
- Romaine lettuce (2 cups chopped) – 20 calories
- Cherry tomatoes (1 cup) – 30 calories
- Croutons (2 Tbsp) – 60 calories
- Ranch dressing (1 Tbsp) – 60 calories
So in total, this salad would contain about 290 calories. The biggest variable is the dressing. A simple vinaigrette will be lower in calories than ranch or creamy dressings.
Nutritional Benefits
While salads with ham and cheese do tend to be higher in calories, they can still provide important nutrients:
- Protein – The ham provides lean protein to help you feel full.
- Vitamin C – The tomatoes and lettuce supply this immune-boosting vitamin.
- Fiber – The vegetables give you important fiber for digestion.
- Potassium – Spinach and other greens provide potassium.
In addition to these nutrients, a salad with ham contains vitamins A, K, and B-vitamins. Overall, it can be a balanced light meal when portion sizes are controlled.
Lower Calorie Options
There are also some easy ways to reduce the calorie count of a Honey Baked Ham salad:
- Use only 1-2 ounces of ham – Cutting the portion in half saves 60-120 calories.
- Choose low-fat dressing – Balsamic vinaigrette has about half the calories of ranch dressing.
- Avoid croutons or cheese – These extras add calories; leave them off or use sparingly.
- Use spinach instead of romaine – Spinach has fewer calories per cup than romaine.
- Add in other vegetables – Onions, bell peppers, mushrooms, etc. boost nutrition without many calories.
With some simple substitutions, you can enjoy a ham salad for under 200 calories per serving. Focus on packing in vegetables to make it more nutritious.
High Calorie Ingredients to Limit
To keep your ham salad light, you’ll want to go easy on high-calorie toppings like:
- Bacon bits – Just 2 Tbsp adds 90 calories
- Cheese – Cheddar or bleu cheese crumbles can be 70+ calories per oz
- Dried fruits like cranberries or raisins – These add natural sweetness but also calories.
- Nuts – While healthy, nuts pack 170+ calories per ounce.
- Croutons – Stick to a small amount or leave them off.
Save these calorie-dense add-ons for an occasional treat and opt for more veggies in your regular salads.
Dressing Calories
The dressing you choose for your salad can significantly affect the total calorie content. Here’s how some popular salad dressing options compare:
| Dressing | Calories per 2 Tbsp |
|---|---|
| Ranch | 140 |
| Thousand Island | 120 |
| Caesar | 120 |
| Blue Cheese | 120 |
| Balsamic Vinaigrette | 60 |
| Italian Vinaigrette | 45 |
| Lemon Vinaigrette | 60 |
As you can see, creamy, cheese-based dressings like ranch tend to be highest. On the other hand, simple oil and vinegar vinaigrettes are lowest. Choosing a light vinaigrette over thick ranch can save you 80+ calories per salad!
Ham Salad Recipe Ideas
Here are a few tasty Honey Baked Ham salad recipes to give you an idea of how to balance flavors and keep calories in check:
Classic Ham Salad
- 2 cups chopped romaine lettuce
- 2 ounces Honey Baked Ham, diced
- 1⁄4 cup shredded carrots
- 2 Tbsp shredded cheddar cheese
- 1 Tbsp balsamic vinaigrette
This easy salad has 346 calories in one serving. To lighten it up, use just 1 oz. of ham and 1 Tbsp. of cheese. You can also use spinach instead of romaine.
Honey Mustard Ham Salad
- 3 cups mixed greens
- 2 oz Honey Baked Ham, sliced
- 1⁄4 cup strawberries, sliced
- 1 Tbsp slivered almonds
- 1 Tbsp honey mustard dressing
At 319 calories per serving, this salad is a nice balance of ham, fruit, nuts and greens. The honey mustard dressing complements the ham.
Ham Chef Salad
- 3 oz Honey Baked Ham, diced
- 1⁄2 cup shredded lettuce
- 1⁄4 cup cherry tomatoes, halved
- 2 Tbsp shredded cheddar cheese
- 1 hardboiled egg, chopped
- 1 Tbsp ranch dressing
This more robust chef salad comes in at 283 calories. Add some bell peppers, onion or other vegetables to bulk it up.
Healthy Ham Salad Tips
Here are some tips for building a healthy, lower calorie ham salad:
- Load up on non-starchy vegetables like lettuce, tomatoes, cucumbers, peppers, onions, etc.
- Use about 2 ounces or less of Honey Baked Ham.
- Add fiber-rich seeds like chia or flaxseeds.
- Include a healthy fat like avocado or olive oil-based dressing.
- Mix up lettuce varieties for different nutrients.
- Top with herbs, black pepper, lemon juice for extra flavor.
- If adding cheese or nuts, keep portions small.
- Opt for low-sugar fruits like berries rather than dried fruit.
- Choose a light dressing and use sparingly.
With the right ratios of ingredients, you can keep a ham salad under 300 calories while still getting a nice balance of protein and nutrition. Portion control is key!
Conclusion
A Honey Baked Ham salad can be a tasty and protein-packed meal option. Depending on the ingredients used, it will likely provide 300 to 400 calories per serving. To keep calories in check, watch your portion sizes on ham and high-calorie add-ons like cheese and nuts. Load up on non-starchy vegetables and opt for a light dressing. With some simple tips, you can enjoy the smoky ham flavor while still keeping your salad lean and light.