Ham: Nutrition Facts
Generic food Meat
Ham contains 117 kcal per 100 g. A typical serving of 1 oz yields (20 g) provides about 23 kcal.
Roughly 65% of its calories come from protein, with 30% from fat and 5% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in cold cuts and cured meats on FoodFactly, where the median is 200 kcal per 100 g across 43 foods.
100 g provides 61% of the Daily Value for selenium, 38% of the Daily Value for Niacin (B3) and 36% of the Daily Value for Thiamin (B1).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 117 kcal | |
| Total fat C | 3.9 g | 5% |
| Saturated fat C | 1.3 g | 6% |
| Cholesterol C | 54 mg | 18% |
| Sodium C | 1,150 mg | 50% |
| Total carbohydrates C | 1.6 g | 0.6% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 1.5 g | |
| Protein C | 19 g | 38% |
| Vitamin A C | 13 µg | 1% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.7 µg | 4% |
| Vitamin E C | 0.22 mg | 1% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.43 mg | 36% |
| Riboflavin (B2) C | 0.19 mg | 15% |
| Niacin (B3) C | 6.1 mg | 38% |
| Vitamin B6 C | 0.41 mg | 24% |
| Folate (B9) C | 1 µg | 0.3% |
| Vitamin B12 C | 0.4 µg | 17% |
| Choline C | 75.6 mg | 14% |
| Calcium C | 8 mg | 0.6% |
| Iron C | 0.84 mg | 5% |
| Magnesium C | 20 mg | 5% |
| Phosphorus C | 276 mg | 22% |
| Potassium C | 371 mg | 8% |
| Zinc C | 1.8 mg | 17% |
| Copper C | 0.12 mg | 14% |
| Selenium C | 33.8 µg | 61% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 65%
- Carbohydrates 5%
- Fat 30%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein19 gabove the median for cold cuts and cured meats (median 18.2 g)
- Sugars1.5 gin the top quarter of cold cuts and cured meats (median 0.26 g)
- Fat3.9 gbelow the median for cold cuts and cured meats (median 11.3 g)
- Saturated fat1.3 gin the lowest quarter of cold cuts and cured meats (median 3.5 g)
- Sodium1,150 mgabove the median for cold cuts and cured meats (median 1,040 mg)
- Protein per 100 kcal16.2 gprotein density, useful for comparing foods with different calorie levels
- Water71.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.8 g |
|---|---|
| Polyunsaturated fat C | 0.55 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.44 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.002 g |
| SFA 12:0 C | 0.002 g |
| SFA 14:0 C | 0.046 g |
| SFA 16:0 C | 0.8 g |
| SFA 18:0 C | 0.4 g |
| MUFA 18:1 C | 1.6 g |
| PUFA 18:3 C | 0.018 g |
| PUFA 20:4 C | 0.054 g |
| MUFA 16:1 C | 0.11 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.025 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.002 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 13 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 71.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 1 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Ham
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham, turkey, sliced, extra lean, prepackaged or deli | 134 | 19.6 g | 0.93 g | 5.8 g |
| Ham, chopped, canned Canned | 239 | 16.1 g | 0.26 g | 18.8 g |
| Ham, chopped, not canned Canned | 221 | 16.5 g | 0 g | 16.7 g |
| Ham, sliced, pre-packaged, deli meat (96%fat free, water added) | 107 | 16.9 g | 0.7 g | 4 g |
| Ham, sliced | 164 | 16.6 g | 3.6 g | 8.8 g |
| Ham, minced | 263 | 16.3 g | 1.8 g | 20.7 g |
| Ham, smoked, extra lean, low sodium Cooked | 141 | 18.5 g | 10.7 g | 2.7 g |
| Ham, honey, smoked, cooked Cooked | 122 | 17.9 g | 7.3 g | 2.4 g |
| Ham, sliced, restaurant | 121 | 19.6 g | 2.4 g | 3.7 g |
| Ham, prosciutto | 195 | 27.8 g | 0.3 g | 8.3 g |
| Ham, canned Canned | 167 | 20.9 g | 0.49 g | 8.4 g |
| Ham, ground | 167 | 20.9 g | 0.49 g | 8.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pork, cured, ham with natural juices, spiral slice, boneless, separable lean only, unheated | 109 | 19.3 g | 1.2 g | 3.3 g |
| Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, unheated | 112 | 19.4 g | 1 g | 3.4 g |
| Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated | 111 | 19.4 g | 1 g | 3.2 g |
| Ham luncheon meat, loaf type | 117 | 18 g | 1.6 g | 4.4 g |
| Roast beef, deli style, prepackaged, sliced | 115 | 18.6 g | 0.64 g | 3.7 g |
| Pastrami, made from any kind of meat, reduced fat | 115 | 18.6 g | 0.64 g | 3.7 g |
| Beef, prepackaged or deli, luncheon meat | 115 | 18.6 g | 0.64 g | 3.7 g |
| Beef, prepackaged or deli, luncheon meat, reduced sodium | 115 | 18.6 g | 0.64 g | 3.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in ham?
100 g of ham has 117 kcal. 1 oz yields (20 g): about 23 kcal. 1 cubic inch (17 g): about 20 kcal. 1 regular/thin slice (60 g): about 70 kcal.
Is ham high in protein?
Ham contains 19 g of protein per 100 g (38% of the 50 g Daily Value), or 3.8 g in 1 oz yields (20 g). About 65% of its calories come from protein. Compared with other cold cuts and cured meats, that is above the median (median 18.2 g).
How many carbs are in ham?
Ham has 1.6 g of total carbohydrates per 100 g, including 0 g of fiber and 1.5 g of sugars.
How much fat is in ham?
Ham contains 3.9 g of fat per 100 g, of which 1.3 g is saturated (6% of the Daily Value).
What vitamins and minerals does ham contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (61% DV), Niacin (B3) (38% DV), Thiamin (B1) (36% DV), Vitamin B6 (24% DV) and phosphorus (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in ham?
100 g contains 1,150 mg of sodium, 50% of the 2,300 mg Daily Value.
Does ham have the same nutrition not specified and canned?
No. Per 100 g, ham has 117 kcal, while ham, chopped, canned has 239 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2705878. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.