Calories in Spam, reduced sodium
Generic food Meat
Spam, reduced sodium contains 293 kcal per 100 g. A typical serving of 1 slice, NFS (56 g) provides about 164 kcal.
Roughly 78% of its calories come from fat, with 17% from protein and 5% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in cold cuts and cured meats on FoodFactly, where the median is 200 kcal per 100 g across 43 foods.
100 g provides 48% of the Daily Value for Vitamin C, 45% of the Daily Value for selenium and 25% of the Daily Value for Vitamin B12.
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 | 293 kcal | |
| Total fat C | 25.1 g | 32% |
| Saturated fat C | 8.9 g | 44% |
| Cholesterol C | 76 mg | 25% |
| Sodium C | 1,040 mg | 45% |
| Total carbohydrates C | 3.4 g | 1% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 12.5 g | 25% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 43 mg | 48% |
| Vitamin D C | 0.6 µg | 3% |
| Vitamin E C | 0.24 mg | 2% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.26 mg | 22% |
| Riboflavin (B2) C | 0.18 mg | 14% |
| Niacin (B3) C | 3.2 mg | 20% |
| Vitamin B6 C | 0.28 mg | 17% |
| Folate (B9) C | 4 µg | 1% |
| Vitamin B12 C | 0.61 µg | 25% |
| Choline C | 61.2 mg | 11% |
| Calcium C | 0 mg | 0% |
| Iron C | 0.64 mg | 4% |
| Magnesium C | 14 mg | 3% |
| Phosphorus C | 109 mg | 9% |
| Potassium C | 564 mg | 12% |
| Zinc C | 2.1 mg | 19% |
| Copper C | 0.046 mg | 5% |
| Selenium C | 25 µg | 45% |
% 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 17%
- Carbohydrates 5%
- Fat 78%
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
- Protein12.5 gin the lowest quarter of cold cuts and cured meats (median 18.2 g)
- Sugars0 gin the lowest quarter of cold cuts and cured meats (median 0.26 g)
- Fat25.1 gin the top quarter of cold cuts and cured meats (median 11.3 g)
- Saturated fat8.9 gabove the median for cold cuts and cured meats (median 3.5 g)
- Protein per 100 kcal4.3 gprotein density, useful for comparing foods with different calorie levels
- Water55.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 12.3 g |
|---|---|
| Polyunsaturated fat C | 2.7 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 | 2.4 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.044 g |
| SFA 12:0 C | 0.047 g |
| SFA 14:0 C | 0.31 g |
| SFA 16:0 C | 5.8 g |
| SFA 18:0 C | 2.6 g |
| MUFA 18:1 C | 11.2 g |
| PUFA 18:3 C | 0.23 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 1.2 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 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 | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 55.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 4 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Spam
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spam | 315 | 13.4 g | 4.6 g | 26.6 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 |
|---|---|---|---|---|
| Frankfurter, meat | 290 | 10.3 g | 4.2 g | 25.8 g |
| Frankfurter, pork | 269 | 12.8 g | 0.28 g | 23.7 g |
| Dutch brand loaf, chicken, pork and beef | 273 | 12 g | 3.9 g | 22.9 g |
| Bologna, beef | 299 | 10.9 g | 4.3 g | 26.1 g |
| Liver cheese, pork | 304 | 15.2 g | 2.1 g | 25.6 g |
| Sausage, pork, turkey, and beef, reduced sodium | 284 | 10.7 g | 0.11 g | 26.8 g |
| Knackwurst, knockwurst, pork, beef | 307 | 11.1 g | 3.2 g | 27.7 g |
| Knockwurst | 307 | 11.1 g | 3.2 g | 27.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in spam?
100 g of spam has 293 kcal. 1 slice, NFS (56 g): about 164 kcal. Guideline amount on regular sandwich (56 g): about 164 kcal. Guideline amount on large sandwich (84 g): about 246 kcal.
Is spam high in protein?
Spam contains 12.5 g of protein per 100 g (25% of the 50 g Daily Value), or 7 g in 1 slice, NFS (56 g). About 17% of its calories come from protein. Compared with other cold cuts and cured meats, that is in the lowest quarter (median 18.2 g).
How many carbs are in spam?
Spam has 3.4 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in spam?
Spam contains 25.1 g of fat per 100 g, of which 8.9 g is saturated (44% of the Daily Value).
What vitamins and minerals does spam contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (48% DV), selenium (45% DV), Vitamin B12 (25% DV), Thiamin (B1) (22% DV) and Niacin (B3) (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in spam?
100 g contains 1,040 mg of sodium, 45% of the 2,300 mg Daily Value.
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 2706212. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.