Ham, turkey, sliced, extra lean, prepackaged or deli: Nutrition Facts
Generic food Meat
Ham, turkey, sliced, extra lean, prepackaged or deli contains 134 kcal per 100 g. A typical serving of 1 cup pieces (138 g) provides about 185 kcal.
Roughly 58% of its calories come from protein, with 39% 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 67% of the Daily Value for selenium, 24% of the Daily Value for phosphorus and 22% of the Daily Value for Niacin (B3).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 134 kcal | |
| Total fat C | 5.8 g | 7% |
| Saturated fat C | 0.5 g | 3% |
| Cholesterol I | 67 mg | 22% |
| Sodium I | 1,038 mg | 45% |
| Total carbohydrates C | 0.93 g | 0.3% |
| Dietary fiber ? | 0 g | 0% |
| Total sugars C | 0.5 g | |
| Protein I | 19.6 g | 39% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D I | 0 µg | 0% |
| Vitamin E C | 0.39 mg | 3% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) ? | 0.05 mg | 4% |
| Riboflavin (B2) ? | 0.25 mg | 19% |
| Niacin (B3) ? | 3.5 mg | 22% |
| Vitamin B6 ? | 0.23 mg | 14% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 ? | 0.26 µg | 11% |
| Choline I | 59.1 mg | 11% |
| Calcium I | 5 mg | 0.4% |
| Iron I | 1.4 mg | 8% |
| Magnesium I | 20 mg | 5% |
| Phosphorus I | 304 mg | 24% |
| Potassium I | 299 mg | 6% |
| Zinc I | 2.4 mg | 21% |
| Copper ? | 0.11 mg | 12% |
| Selenium I | 37 µg | 67% |
% 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 58%
- Carbohydrates 3%
- Fat 39%
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
- Protein19.6 gin the top quarter of sausages and luncheon meats (median 14.5 g)
- Sugars0.5 gabove the median for sausages and luncheon meats (median 0.2 g)
- Fat5.8 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)
- Sodium1,038 mgabove the median for sausages and luncheon meats (median 962 mg)
- Protein per 100 kcal14.6 gprotein density, useful for comparing foods with different calorie levels
- Water72 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.86 g |
|---|---|
| Polyunsaturated fat C | 1.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0.032 g |
| Linoleic acid (omega-6, 18:2) ? | 0.92 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.011 g |
| SFA 14:0 ? | 0.026 g |
| SFA 16:0 ? | 0.67 g |
| SFA 18:0 ? | 0.38 g |
| MUFA 18:1 ? | 0.71 g |
| PUFA 18:3 ? | 0.037 g |
| PUFA 20:4 ? | 0.14 g |
| MUFA 16:1 ? | 0.13 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.016 g |
| MUFA 22:1 ? | 0.011 g |
| PUFA 22:5 n-3 (DPA) ? | 0.021 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 2 IU |
| Vitamin D3 (cholecalciferol) I | 0 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water I | 72 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 1.7 g |
| Theobromine Z | 0 mg |
| Energy C | 562 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid C | 0 µg |
| Folate, food ? | 6 µg |
| Betaine I | 5 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, 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 |
| 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 with natural juices, spiral slice, boneless, separable lean and fat, unheated | 129 | 18.7 g | 1.2 g | 5.8 g |
| Pork, cured, ham, steak, boneless, extra lean, unheated | 122 | 19.6 g | 0 g | 4.3 g |
| Lunchmeat, roast beef, sliced, prepackaged | 116 | 18.5 g | 0.57 g | 4.5 g |
| Beef, cured, pastrami | 147 | 21.8 g | 0.36 g | 5.8 g |
| Pastrami, NFS | 147 | 21.8 g | 0.36 g | 5.8 g |
| Roast beef, deli style, prepackaged, sliced | 115 | 18.6 g | 0.64 g | 3.7 g |
| Pastrami, made from any kind of meat, reduced fat | 115 | 18.6 g | 0.64 g | 3.7 g |
| Beef, prepackaged or deli, luncheon meat | 115 | 18.6 g | 0.64 g | 3.7 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 134 kcal. 1 cup pieces (138 g): about 185 kcal. 1 cubic inch (20 g): about 27 kcal.
Is ham high in protein?
Ham contains 19.6 g of protein per 100 g (39% of the 50 g Daily Value), or 27 g in 1 cup pieces (138 g). About 58% 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 ham?
Ham has 0.93 g of total carbohydrates per 100 g, including 0 g of fiber and 0.5 g of sugars.
How much fat is in ham?
Ham contains 5.8 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 selenium (67% DV), phosphorus (24% DV), Niacin (B3) (22% DV), zinc (21% DV) and Riboflavin (B2) (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in ham?
100 g contains 1,038 mg of sodium, 45% of the 2,300 mg Daily Value.
Does ham have the same nutrition not specified and canned?
No. Per 100 g, ham, turkey, sliced, extra lean, prepackaged or deli has 134 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 168092. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.