Ham, sliced: Nutrition Facts
Generic food Meat
Ham, sliced contains 164 kcal per 100 g. A typical serving of 1 slice (28 g) provides about 46 kcal.
Roughly 49% of its calories come from fat, with 41% from protein and 9% 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 52% of the Daily Value for Thiamin (B1), 38% of the Daily Value for selenium and 24% of the Daily Value for manganese.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 164 kcal | |
| Total fat C | 8.8 g | 11% |
| Saturated fat C | 0.5 g | 3% |
| Cholesterol M | 57 mg | 19% |
| Sodium C | 814 mg | 35% |
| Total carbohydrates C | 3.6 g | 1% |
| Dietary fiber C | 1.3 g | 5% |
| Total sugars C | 1 g | |
| Protein M | 16.6 g | 33% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C C | 4 mg | 4% |
| Vitamin D I | 0.7 µg | 4% |
| Vitamin E C | 0.08 mg | 0.5% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) C | 0.63 mg | 52% |
| Riboflavin (B2) C | 0.18 mg | 14% |
| Niacin (B3) C | 2.9 mg | 18% |
| Pantothenic acid (B5) C | 0.44 mg | 9% |
| Vitamin B6 C | 0.33 mg | 19% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 C | 0.42 µg | 18% |
| Choline I | 81.9 mg | 15% |
| Calcium C | 24 mg | 2% |
| Iron C | 1 mg | 6% |
| Magnesium C | 22 mg | 5% |
| Phosphorus C | 153 mg | 12% |
| Potassium C | 287 mg | 6% |
| Zinc C | 1.4 mg | 12% |
| Copper C | 0.089 mg | 10% |
| Manganese C | 0.56 mg | 24% |
| Selenium C | 20.7 µg | 38% |
% 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 41%
- Carbohydrates 9%
- Fat 49%
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
- Protein16.6 gabove the median for sausages and luncheon meats (median 14.5 g)
- Fiber1.3 gin the top quarter of sausages and luncheon meats (median 0 g)
- Sugars1 gabove the median for sausages and luncheon meats (median 0.2 g)
- Fat8.8 gin the lowest quarter of sausages and luncheon meats (median 21.9 g)
- Saturated fat0.5 gin the lowest quarter of sausages and luncheon meats (median 7.4 g)
- Sodium814 mgbelow the median for sausages and luncheon meats (median 962 mg)
- Protein per 100 kcal10.1 gprotein density, useful for comparing foods with different calorie levels
- Water67.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.4 g |
|---|---|
| Polyunsaturated fat C | 0.79 g |
Amino acids (19)
| Tryptophan C | 0.16 g |
|---|---|
| Threonine C | 0.56 g |
| Isoleucine C | 0.57 g |
| Leucine C | 0.99 g |
| Lysine C | 1.1 g |
| Methionine C | 0.32 g |
| Cystine C | 0.16 g |
| Phenylalanine C | 0.5 g |
| Tyrosine C | 0.42 g |
| Valine C | 0.67 g |
| Arginine C | 0.84 g |
| Histidine C | 0.48 g |
| Alanine C | 0.73 g |
| Aspartic acid C | 1.1 g |
| Glutamic acid C | 1.9 g |
| Glycine C | 0.68 g |
| Proline C | 0.55 g |
| Serine C | 0.52 g |
| Hydroxyproline C | 0 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 | 0.69 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.005 g |
| SFA 12:0 C | 0.011 g |
| SFA 14:0 C | 0.11 g |
| SFA 16:0 C | 1.8 g |
| SFA 18:0 C | 0.97 g |
| MUFA 18:1 C | 4 g |
| PUFA 18:3 C | 0.06 g |
| PUFA 20:4 C | 0.038 g |
| MUFA 16:1 C | 0.27 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.075 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (11)
| 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 |
| Tocopherol, beta C | 0 mg |
| Tocopherol, gamma C | 0 mg |
| Tocopherol, delta C | 0 mg |
Sterols (1)
| Phytosterols C | 5 mg |
|---|
Other components (12)
| Water M | 67.3 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 3.7 g |
| Theobromine Z | 0 mg |
| Energy C | 687 kJ |
| Vitamin A, IU M | 0 IU |
| Folic acid C | 0 µg |
| Folate, food C | 7 µg |
| Betaine I | 5.4 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, 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, 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 |
|---|---|---|---|---|
| Sausage, Italian, sweet, links | 149 | 16.1 g | 2.1 g | 8.4 g |
| Sausage, New england brand, pork, beef | 161 | 17.3 g | 4.8 g | 7.6 g |
| Barbecue loaf, pork, beef | 173 | 15.8 g | 6.4 g | 8.9 g |
| Pork, cured, ham, boneless, extra lean and regular, unheated | 162 | 18.3 g | 2.3 g | 8.4 g |
| Luncheon slice, meatless-beef, chicken, salami or turkey | 189 | 17.8 g | 4.4 g | 11.1 g |
| Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, unheated | 164 | 15.7 g | 1.1 g | 10.8 g |
| Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, unheated | 167 | 16.7 g | 0.66 g | 11 g |
| Salami, made from any type of meat, reduced fat | 172 | 19.2 g | 1.6 g | 9.2 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 164 kcal. 1 slice (28 g): about 46 kcal. 56 grams 1 serving (56 g): about 92 kcal.
Is ham high in protein?
Ham contains 16.6 g of protein per 100 g (33% of the 50 g Daily Value), or 4.6 g in 1 slice (28 g). About 41% 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 ham?
Ham has 3.6 g of total carbohydrates per 100 g, including 1.3 g of fiber and 1 g of sugars.
How much fat is in ham?
Ham contains 8.8 g of fat per 100 g, of which 0.5 g is saturated (3% of the Daily Value).
What vitamins and minerals does ham contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (52% DV), selenium (38% DV), manganese (24% DV), Vitamin B6 (19% DV) and Niacin (B3) (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in ham?
100 g contains 814 mg of sodium, 35% of the 2,300 mg Daily Value.
Does ham have the same nutrition not specified and canned?
No. Per 100 g, ham, sliced has 164 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: 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 173864. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Ham, sliced, regular (approximately 11% fat)". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.