Ham, for use with vegetables: Nutrition Facts
Generic food Other Foods
Ham, for use with vegetables contains 117 kcal per 100 g. A typical serving of guideline amount per cup of vegetable (14 g) provides about 16 kcal.
Roughly 61% of its calories come from protein, with 34% from fat and 5% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in not included in a food category on FoodFactly, where the median is 193 kcal per 100 g across 76 foods.
100 g provides 62% of the Daily Value for selenium, 36% of the Daily Value for Niacin (B3) and 30% 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 | 4.4 g | 6% |
| Saturated fat C | 1.4 g | 7% |
| Cholesterol C | 53 mg | 18% |
| Sodium C | 1,190 mg | 52% |
| Total carbohydrates C | 1.6 g | 0.6% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 1.6 g | |
| Protein C | 18 g | 36% |
| Vitamin A C | 13 µg | 1% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.7 µg | 4% |
| Vitamin E C | 0.2 mg | 1% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.36 mg | 30% |
| Riboflavin (B2) C | 0.18 mg | 14% |
| Niacin (B3) C | 5.8 mg | 36% |
| Vitamin B6 C | 0.39 mg | 23% |
| Folate (B9) C | 1 µg | 0.3% |
| Vitamin B12 C | 0.4 µg | 17% |
| Choline C | 74.2 mg | 13% |
| Calcium C | 9 mg | 0.7% |
| Iron C | 0.82 mg | 5% |
| Magnesium C | 19 mg | 5% |
| Phosphorus C | 270 mg | 22% |
| Potassium C | 316 mg | 7% |
| Zinc C | 1.8 mg | 17% |
| Copper C | 0.091 mg | 10% |
| Selenium C | 34.2 µg | 62% |
% 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 61%
- Carbohydrates 5%
- Fat 34%
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
- Protein18 gin the top quarter of not included in a food category (median 2.8 g)
- Fiber0 gin the lowest quarter of not included in a food category (median 1.3 g)
- Sugars1.6 gbelow the median for not included in a food category (median 2.7 g)
- Fat4.4 gabove the median for not included in a food category (median 0.78 g)
- Saturated fat1.4 gabove the median for not included in a food category (median 0.16 g)
- Sodium1,190 mgin the top quarter of not included in a food category (median 69 mg)
- Protein per 100 kcal15.4 gprotein density, useful for comparing foods with different calorie levels
- Water72.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2 g |
|---|---|
| Polyunsaturated fat C | 0.54 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 | 0.45 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 | 0.001 g |
| SFA 14:0 C | 0.051 g |
| SFA 16:0 C | 0.9 g |
| SFA 18:0 C | 0.45 g |
| MUFA 18:1 C | 1.8 g |
| PUFA 18:3 C | 0.019 g |
| PUFA 20:4 C | 0.051 g |
| MUFA 16:1 C | 0.12 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.028 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 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 | 72.6 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 | 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 |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, whitefish, broad, head, eyes, cheeks and soft bones (Alaska Native) | 107 | 18.6 g | 0 g | 3.6 g |
| Seal, ringed, liver (Alaska Native) | 116 | 18.6 g | 2.9 g | 3.3 g |
| Squirrel, ground, meat (Alaska Native) | 111 | 19.3 g | 0 g | 3.8 g |
| Sea lion, Steller, heart (Alaska Native) | 102 | 17 g | 1 g | 3.3 g |
| Sea lion, Steller, kidney (Alaska Native) | 93 | 18.1 g | 1.4 g | 1.7 g |
| Chiton, leathery, gumboots (Alaska Native) | 83 | 17.1 g | 0 g | 1.6 g |
| Fish, whitefish, eggs (Alaska Native) | 104 | 14.7 g | 4.9 g | 2.9 g |
| Fish, blackfish, whole (Alaska Native) | 82 | 15.5 g | 0 g | 1.8 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. Guideline amount per cup of vegetable (14 g): about 16 kcal.
Is ham high in protein?
Ham contains 18 g of protein per 100 g (36% of the 50 g Daily Value), or 2.5 g in guideline amount per cup of vegetable (14 g). About 61% of its calories come from protein. Compared with other not included in a food category, that is among the highest quarter (median 2.8 g).
How many carbs are in ham?
Ham has 1.6 g of total carbohydrates per 100 g, including 0 g of fiber and 1.6 g of sugars.
How much fat is in ham?
Ham contains 4.4 g of fat per 100 g, of which 1.4 g is saturated (7% 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 (62% DV), Niacin (B3) (36% DV), Thiamin (B1) (30% DV), Vitamin B6 (23% 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 1,190 mg of sodium, 52% of the 2,300 mg Daily Value.
Does ham have the same nutrition not specified and canned?
No. Per 100 g, ham, for use with vegetables 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 2710240. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.