Ham, chopped, not canned: Nutrition Facts
Generic food Canned Meat
Data check: sugars are higher than total carbohydrates. The source data may contain an error, so treat these values with caution.
Ham, chopped, not canned contains 221 kcal per 100 g. A typical serving of 1 slice, 4-1/4" x 4-1/4" x 1/16" (21 g) provides about 46 kcal.
Roughly 69% of its calories come from fat, with 31% from protein and 0% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in sausages and luncheon meats on FoodFactly, where the median is 265 kcal per 100 g across 174 foods.
100 g provides 53% of the Daily Value for Thiamin (B1), 38% of the Daily Value for Vitamin B12 and 32% of the Daily Value for selenium.
These values are for the canned food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 221 kcal | |
| Total fat C | 16.7 g | 21% |
| Saturated fat C | 6.1 g | 31% |
| Cholesterol M | 59 mg | 20% |
| Sodium C | 1,194 mg | 52% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars C | 5 g | |
| Protein M | 16.5 g | 33% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D I | 0.7 µg | 4% |
| Vitamin E I | 0.23 mg | 2% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) ? | 0.63 mg | 53% |
| Riboflavin (B2) ? | 0.2 mg | 16% |
| Niacin (B3) ? | 3.9 mg | 24% |
| Vitamin B6 ? | 0.35 mg | 21% |
| Folate (B9) C | 1 µg | 0.3% |
| Vitamin B12 ? | 0.92 µg | 38% |
| Choline I | 77 mg | 14% |
| Calcium ? | 7 mg | 0.5% |
| Iron ? | 0.83 mg | 5% |
| Magnesium ? | 16 mg | 4% |
| Phosphorus ? | 155 mg | 12% |
| Potassium ? | 319 mg | 7% |
| Zinc ? | 1.9 mg | 18% |
| Copper ? | 0.06 mg | 7% |
| Selenium M | 17.4 µg | 32% |
% 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 31%
- Fat 69%
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
- Protein16.5 gabove the median for sausages and luncheon meats (median 14.5 g)
- Sugars5 gin the top quarter of sausages and luncheon meats (median 0.2 g)
- Fat16.7 gbelow the median for sausages and luncheon meats (median 21.9 g)
- Saturated fat6.1 gbelow the median for sausages and luncheon meats (median 7.4 g)
- Sodium1,194 mgin the top quarter of sausages and luncheon meats (median 962 mg)
- Protein per 100 kcal7.5 gprotein density, useful for comparing foods with different calorie levels
- Water65.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 8.2 g |
|---|---|
| Polyunsaturated fat C | 2.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 1.8 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0.03 g |
| SFA 12:0 ? | 0.02 g |
| SFA 14:0 ? | 0.23 g |
| SFA 16:0 ? | 3.6 g |
| SFA 18:0 ? | 1.8 g |
| MUFA 18:1 ? | 7.5 g |
| PUFA 18:3 ? | 0.3 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.67 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 29 IU |
| Vitamin D3 (cholecalciferol) I | 0.7 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water M | 65.3 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 3.7 g |
| Theobromine Z | 0 mg |
| Energy C | 925 kJ |
| Vitamin A, IU M | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 1 µg |
| Betaine I | 7.6 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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, 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 | 117 | 19 g | 1.6 g | 3.9 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 |
|---|---|---|---|---|
| Luncheon meat, pork and chicken, minced, canned, includes Spam Lite Canned | 196 | 15.2 g | 1.4 g | 13.9 g |
| Pate, chicken liver, canned Canned | 201 | 13.5 g | 6.6 g | 13.1 g |
| Sausage, Vienna, canned, chicken, beef, pork Canned | 230 | 10.5 g | 2.6 g | 19.4 g |
| Vienna sausage, canned Canned | 230 | 10.5 g | 2.6 g | 19.4 g |
| Frankfurter, chicken | 223 | 15.5 g | 2.7 g | 16.2 g |
| Sausage, Berliner, pork, beef | 230 | 15.3 g | 2.6 g | 17.2 g |
| Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted Cooked | 234 | 18.2 g | 1.4 g | 17.3 g |
| Roast beef spread | 223 | 15.3 g | 3.7 g | 16.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in canned ham?
100 g of canned ham has 221 kcal. 1 slice, 4-1/4" x 4-1/4" x 1/16" (21 g): about 46 kcal. 1 slice, 1 oz, 4" x 4" x 3/32" thick (28 g): about 62 kcal.
Is canned ham high in protein?
Canned ham contains 16.5 g of protein per 100 g (33% of the 50 g Daily Value), or 3.5 g in 1 slice, 4-1/4" x 4-1/4" x 1/16" (21 g). About 31% of its calories come from protein. Compared with other sausages and luncheon meats, that is above the median (median 14.5 g).
How many carbs are in canned ham?
Canned ham has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 5 g of sugars.
How much fat is in canned ham?
Canned ham contains 16.7 g of fat per 100 g, of which 6.1 g is saturated (31% of the Daily Value).
What vitamins and minerals does canned ham contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (53% DV), Vitamin B12 (38% DV), selenium (32% DV), Niacin (B3) (24% DV) and Vitamin B6 (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in canned ham?
100 g contains 1,194 mg of sodium, 52% of the 2,300 mg Daily Value.
Does ham have the same nutrition canned and cooked?
No. Per 100 g, ham, chopped, not canned has 221 kcal, while ham, smoked, extra lean, low sodium has 141 kcal. Cooking 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 171627. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.