How many calories are in ham?

100 g of ham has 107 kcal. 1 slice (13 g): about 14 kcal.

Is ham high in protein?

Ham contains 16.9 g of protein per 100 g (34% of the 50 g Daily Value), or 2.2 g in 1 slice (13 g). About 63% 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 0.7 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.

How much fat is in ham?

Ham contains 4 g of fat per 100 g, of which 1.2 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 (57% DV), Niacin (B3) (36% DV), Thiamin (B1) (28% DV), Vitamin B6 (23% DV) and Riboflavin (B2) (20% DV). The full list is in the vitamins and minerals table above.

How much sodium is in ham?

100 g contains 945 mg of sodium, 41% of the 2,300 mg Daily Value.

Does ham have the same nutrition not specified and canned?

No. Per 100 g, ham, sliced, pre-packaged, deli meat (96%fat free, water added) has 107 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.

Ham, sliced, pre-packaged, deli meat (96%fat free, water added): Nutrition Facts

Generic food Meat

Ham, sliced, pre-packaged, deli meat (96%fat free, water added) contains 107 kcal per 100 g. A typical serving of 1 slice (13 g) provides about 14 kcal.

Roughly 63% of its calories come from protein, with 34% from fat and 3% 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 57% of the Daily Value for selenium, 36% of the Daily Value for Niacin (B3) and 28% of the Daily Value for Thiamin (B1).

The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.

107kcal per 100 g

16.9 gprotein

0.7 gcarbohydrates

4 gfat

14kcal in 1 slice (13 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	107 kcal
Total fat M	4 g	5%
Saturated fat C	1.2 g	6%
Trans fat C	0.014 g
Cholesterol I	41 mg	14%
Sodium M	945 mg	41%
Total carbohydrates C	0.7 g	0.3%
Dietary fiber Z	0 g	0%
Total sugars Z	0 g
Protein M	16.9 g	34%
Vitamin A ?	0 µg	0%
Vitamin C Z	0 mg	0%
Vitamin D I	0.6 µg	3%
Vitamin E C	0.29 mg	2%
Vitamin K M	0 µg	0%
Thiamin (B1) M	0.34 mg	28%
Riboflavin (B2) M	0.27 mg	20%
Niacin (B3) M	5.7 mg	36%
Pantothenic acid (B5) M	0.7 mg	14%
Vitamin B6 M	0.39 mg	23%
Folate (B9) C	0 µg	0%
Vitamin B12 M	0.36 µg	15%
Choline ?	62.4 mg	11%
Calcium M	5 mg	0.4%
Iron M	0.59 mg	3%
Magnesium M	19 mg	5%
Phosphorus M	252 mg	20%
Potassium M	463 mg	10%
Zinc M	1.5 mg	14%
Copper M	0.05 mg	6%
Manganese M	0.014 mg	0.6%
Selenium M	31.6 µg	57%

% 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 63%
Carbohydrates 3%
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

Protein16.9 gabove the median for sausages and luncheon meats (median 14.5 g)
Sugars0 gin the lowest quarter of sausages and luncheon meats (median 0.2 g)
Fat4 gin the lowest quarter of sausages and luncheon meats (median 21.9 g)
Saturated fat1.2 gin the lowest quarter of sausages and luncheon meats (median 7.4 g)
Sodium945 mgbelow the median for sausages and luncheon meats (median 962 mg)
Protein per 100 kcal15.7 gprotein density, useful for comparing foods with different calorie levels
Water74.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	1.6 g
Polyunsaturated fat C	0.63 g

Individual fatty acids (47)

EPA (omega-3, 20:5 n-3) M	0.001 g
DHA (omega-3, 22:6 n-3) M	0.002 g
ALA (omega-3, 18:3 n-3) M	0.015 g
Linoleic acid (omega-6, 18:2) ?	0.51 g
SFA 4:0 M	0 g
SFA 6:0 M	0 g
SFA 8:0 M	0 g
SFA 10:0 M	0.004 g
SFA 12:0 M	0.003 g
SFA 14:0 M	0.046 g
SFA 16:0 M	0.78 g
SFA 18:0 M	0.38 g
SFA 20:0 M	0.006 g
MUFA 18:1 ?	1.5 g
PUFA 18:3 ?	0.016 g
PUFA 20:4 M	0.054 g
SFA 22:0 M	0.002 g
MUFA 14:1 M	0.001 g
MUFA 16:1 ?	0.096 g
PUFA 18:4 M	0 g
MUFA 20:1 M	0.029 g
MUFA 22:1 ?	0.001 g
PUFA 22:5 n-3 (DPA) M	0.005 g
SFA 15:0 M	0.002 g
SFA 17:0 M	0.009 g
SFA 24:0 M	0 g
TFA 16:1 t M	0.001 g
TFA 18:1 t M	0.01 g
TFA 22:1 t M	0 g
TFA 18:2 t not further defined M	0.002 g
PUFA 18:2 CLAs M	0.004 g
MUFA 24:1 c M	0 g
PUFA 20:2 n-6 c,c M	0.02 g
MUFA 16:1 c M	0.095 g
MUFA 18:1 c M	1.5 g
PUFA 18:2 n-6 c,c M	0.5 g
MUFA 22:1 c M	0.001 g
PUFA 18:3 n-6 c,c,c M	0.001 g
MUFA 17:1 M	0.007 g
PUFA 20:3 ?	0.011 g
Fatty acids, total trans-monoenoic C	0.012 g
Fatty acids, total trans-polyenoic C	0.002 g
MUFA 15:1 M	0 g
PUFA 20:3 n-3 M	0.003 g
PUFA 20:3 n-6 M	0.008 g
PUFA 18:3i M	0 g
PUFA 22:4 M	0.01 g

Carotenoids (7)

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	25 IU
Cryptoxanthin, beta Z	0 µg

Other components (14)

Water M	74.8 g
Alcohol Z	0 g
Caffeine Z	0 mg
Ash M	3.6 g
Theobromine Z	0 mg
Energy C	446 kJ
Vitamin A, IU ?	0 IU
Vitamin K (Menaquinone-4) M	4.4 µg
Vitamin K (Dihydrophylloquinone) M	0 µg
Folic acid Z	0 µg
Folate, food M	0 µg
Betaine M	2.8 mg
Vitamin E, added Z	0 mg
Vitamin B-12, added Z	0 µg

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.

Per 100 g	USDA Foundation
Calories	106 kcal
Protein	16.7 g
Carbohydrates	0.27 g
Fat	3.7 g
Fiber	n/a
Sugars	n/a
Sodium	1,040 mg

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	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, NFS	101	16.7 g	0.27 g	3.7 g
Lunchmeat, ham, black forest, sliced	114	17.1 g	1.8 g	4.2 g
HORMEL ALWAYS TENDER, Pork Tenderloin, Peppercorn-Flavored	110	17.2 g	1.8 g	3.8 g
HORMEL ALWAYS TENDER, Pork Loin Filets, Lemon Garlic-Flavored	118	17.8 g	1.8 g	4.2 g
Pork, cured, ham and water product, shank, bone-in, unheated, separable lean only	113	17.5 g	1.2 g	4.2 g
Pork, cured, ham -- water added, whole, boneless, separable lean only, unheated	110	17.3 g	1.5 g	4 g
Pork, cured, ham and water product, rump, bone-in, separable lean only, unheated	107	17.9 g	1.2 g	3.4 g
HORMEL, Cure 81 Ham	106	18.4 g	0.21 g	3.6 g