Ham, smoked, extra lean, low sodium: Nutrition Facts
Generic food Cooked Meat
Ham, smoked, extra lean, low sodium contains 141 kcal per 100 g.
Roughly 52% of its calories come from protein, with 30% from carbohydrates and 17% from fat (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 54% of the Daily Value for selenium, 47% of the Daily Value for Thiamin (B1) and 38% of the Daily Value for Niacin (B3).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 141 kcal | |
| Total fat C | 2.7 g | 3% |
| Saturated fat C | 1.8 g | 9% |
| Trans fat C | 0.019 g | |
| Cholesterol C | 50 mg | 17% |
| Sodium C | 1,062 mg | 46% |
| Total carbohydrates C | 10.7 g | 4% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 10.7 g | |
| Protein C | 18.5 g | 37% |
| Vitamin A C | 12 µg | 1% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.7 µg | 4% |
| Vitamin E C | 0.24 mg | 2% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.56 mg | 47% |
| Riboflavin (B2) C | 0.19 mg | 15% |
| Niacin (B3) C | 6.1 mg | 38% |
| Pantothenic acid (B5) C | 0.8 mg | 16% |
| Vitamin B6 C | 0.42 mg | 24% |
| Folate (B9) C | 2 µg | 0.5% |
| Vitamin B12 C | 0.37 µg | 15% |
| Choline C | 71.8 mg | 13% |
| Calcium C | 5 mg | 0.4% |
| Iron C | 0.76 mg | 4% |
| Magnesium C | 20 mg | 5% |
| Phosphorus C | 286 mg | 23% |
| Potassium C | 330 mg | 7% |
| Zinc C | 1.8 mg | 16% |
| Copper C | 0.25 mg | 27% |
| Manganese C | 0.024 mg | 1% |
| Selenium C | 29.5 µg | 54% |
| Fluoride C | 0 µg |
% 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 52%
- Carbohydrates 30%
- Fat 17%
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
- Protein18.5 gin the top quarter of sausages and luncheon meats (median 14.5 g)
- Sugars10.7 gin the top quarter of sausages and luncheon meats (median 0.2 g)
- Fat2.7 gin the lowest quarter of sausages and luncheon meats (median 21.9 g)
- Saturated fat1.8 gin the lowest quarter of sausages and luncheon meats (median 7.4 g)
- Sodium1,062 mgabove the median for sausages and luncheon meats (median 962 mg)
- Protein per 100 kcal13.1 gprotein density, useful for comparing foods with different calorie levels
- Water64.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.61 g |
|---|---|
| Polyunsaturated fat C | 0.19 g |
Sugars and starch (7)
| Starch C | 0 g |
|---|---|
| Sucrose C | 0.33 g |
| Glucose C | 0.4 g |
| Fructose C | 0 g |
| Lactose C | 0 g |
| Maltose C | 0 g |
| Galactose C | 0 g |
Amino acids (19)
| Tryptophan C | 0.17 g |
|---|---|
| Threonine C | 0.83 g |
| Isoleucine C | 0.84 g |
| Leucine C | 1.5 g |
| Lysine C | 1.6 g |
| Methionine C | 0.44 g |
| Cystine C | 0.21 g |
| Phenylalanine C | 0.74 g |
| Tyrosine C | 0.6 g |
| Valine C | 0.94 g |
| Arginine C | 1.2 g |
| Histidine C | 0.81 g |
| Alanine C | 1.1 g |
| Aspartic acid C | 1.6 g |
| Glutamic acid C | 2.7 g |
| Glycine C | 0.97 g |
| Proline C | 0.8 g |
| Serine C | 0.73 g |
| Hydroxyproline C | 0.12 g |
Individual fatty acids (28)
| 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 | 0.15 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 | 0.005 g |
| SFA 14:0 C | 0.064 g |
| SFA 16:0 C | 1.1 g |
| SFA 18:0 C | 0.55 g |
| SFA 20:0 C | 0.008 g |
| MUFA 18:1 C | 0.56 g |
| PUFA 18:3 C | 0.007 g |
| PUFA 20:4 C | 0.023 g |
| SFA 22:0 C | 0.014 g |
| MUFA 14:1 C | 0 g |
| MUFA 16:1 C | 0.038 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.008 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
| SFA 15:0 C | 0 g |
| SFA 17:0 C | 0.012 g |
| PUFA 20:2 n-6 c,c C | 0.005 g |
| MUFA 17:1 C | 0.001 g |
| PUFA 20:3 C | 0 g |
| MUFA 15:1 C | 0 g |
Carotenoids (15)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 12 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 27 IU |
| Vitamin D3 (cholecalciferol) C | 0.7 µg |
| Cryptoxanthin, beta C | 0 µg |
| Tocopherol, beta C | 0.01 mg |
| Tocopherol, gamma C | 0.02 mg |
| Tocopherol, delta C | 0 mg |
| Tocotrienol, alpha C | 0.03 mg |
| Tocotrienol, beta C | 0 mg |
| Tocotrienol, gamma C | 0 mg |
| Tocotrienol, delta C | 0 mg |
Sterols (1)
| Phytosterols C | 0 mg |
|---|
Other components (14)
| Water C | 64.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 3.5 g |
| Theobromine C | 0 mg |
| Energy C | 591 kJ |
| Vitamin A, IU C | 39 IU |
| Vitamin K (Menaquinone-4) C | 2.2 µg |
| Vitamin K (Dihydrophylloquinone) C | 0 µg |
| Folic acid C | 0 µg |
| Folate, food C | 2 µg |
| Betaine C | 7 mg |
| 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, 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 |
|---|---|---|---|---|
| Pork, cured, ham and water product, slice, boneless, separable lean only, heated, pan-broil Cooked | 123 | 15.1 g | 4.7 g | 5.1 g |
| Pork, cured, ham and water product, slice, boneless, separable lean and fat, heated, pan-broil Cooked | 124 | 15.1 g | 4.7 g | 5.1 g |
| Turkey, white, rotisserie, deli cut Cooked | 112 | 13.5 g | 7.7 g | 3 g |
| Pork, cured, ham and water product, whole, boneless, separable lean only, heated, roasted Cooked | 123 | 13.9 g | 4.6 g | 5.5 g |
| Pork, cured, ham and water product, whole, boneless, separable lean and fat, heated, roasted Cooked | 123 | 13.9 g | 4.6 g | 5.5 g |
| Pork, cured, ham -- water added, slice, boneless, separable lean only, heated, pan-broil Cooked | 119 | 18.8 g | 1.8 g | 4.1 g |
| Pork, cured, ham -- water added, slice, boneless, separable lean and fat, heated, pan-broil Cooked | 125 | 18.6 g | 1.7 g | 5.1 g |
| Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted Cooked | 117 | 18 g | 1.6 g | 4.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked ham?
100 g of cooked ham has 141 kcal.
Is cooked ham high in protein?
Cooked ham contains 18.5 g of protein per 100 g (37% of the 50 g Daily Value). About 52% of its calories come from protein. Compared with other sausages and luncheon meats, that is among the highest quarter (median 14.5 g).
How many carbs are in cooked ham?
Cooked ham has 10.7 g of total carbohydrates per 100 g, including 0 g of fiber and 10.7 g of sugars.
How much fat is in cooked ham?
Cooked ham contains 2.7 g of fat per 100 g, of which 1.8 g is saturated (9% of the Daily Value).
What vitamins and minerals does cooked ham contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (54% DV), Thiamin (B1) (47% DV), Niacin (B3) (38% DV), copper (27% DV) and Vitamin B6 (24% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked ham?
100 g contains 1,062 mg of sodium, 46% of the 2,300 mg Daily Value.
Does ham have the same nutrition cooked and canned?
No. Per 100 g, ham, smoked, extra lean, low sodium has 141 kcal, while ham, chopped, canned has 239 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 173881. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.