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Calories in Ham

Q: How many calories in ham?

Deli ham: 145 calories per 100g. Two slices (57g): 83 kcal. 3oz (85g): 123 kcal.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

145

kcal

per 100g

21.0

Protein

5.5

Fat

1.5

Carbs

Fiber

kcal per 2 slices (57g)

kcal per 1 slice (28g)

kcal per oz (28g)

✔ Highest protein of any common meat✔ Zero carbs✔ Gluten free✔ Complete protein

Ham nutrition facts and calories per 100g

💪21g protein per 100g

🔥Only 145 kcal per 100g — lean

⚠️1203mg sodium — very high

🔬Selenium — 48% Daily Value

⚡Thiamine — 46% Daily Value

🔥5.5g fat per 100g — relatively lean

🥩 Calculate Calories for Any Ham Weight

Weight100g

Nutrition Facts

Per 100g (cooked ham)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Ham contains 145 calories per 100g with 21g protein and 5.5g fat — relatively lean by calorie count. However, deli ham is very high in sodium (1,203mg/100g). Two deli slices provide 83 calories, 12g protein, and 686mg sodium. As a processed meat, it carries the same WHO Group 1 carcinogen classification as bacon.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Thiamine (B1)	0.55mg	46%
Selenium	26.3µg	48%
Niacin (B3)	4.6mg	29%
Vitamin B6	0.38mg	22%
Phosphorus	233mg	19%
Vitamin B12	0.50µg	21%
Zinc	2.1mg	19%
Potassium	287mg	6%
Magnesium	17mg	4%
Iron	1.0mg	6%

Calories in Ham by Weight

Weight	Calories	Protein	Fat	Carbs

Calories in Different Ham Servings

Serving	Weight	Calories	Protein	Fat	Carbs
Per 100g	100g	145 kcal	21.0g	5.5g	1.5g
2 slices (57g)	—	83 kcal	—	—	—
1 slice (28g)	—	41 kcal	—	—	—

Macronutrient Breakdown — per 100g

Protein21.0g · 58% of calories

Fat5.5g · 34% of calories

Carbohydrates1.5g · 4% of calories

Deli/cured ham is processed pork. Low calorie (145 kcal/100g) but very high sodium (1,203mg/100g). Fresh roasted ham has lower sodium (~60mg/100g) and similar protein.

Micronutrient Highlights

⚠️

Sodium

1203mg

52% DV

Very high — primary concern

💪

Protein

21.0g

42% DV

Complete amino acid profile

🔬

Selenium

26.3µg

48% DV

Antioxidant and thyroid

⚡

Thiamine (B1)

0.55mg

46% DV

Energy metabolism

🧠

Niacin (B3)

4.6mg

29% DV

Energy metabolism

🦴

Phosphorus

233mg

19% DV

Bone health and ATP

Ham Nutrition Facts

Sodium — The Critical Consideration

Deli ham contains 1,203mg sodium/100g (52% daily limit). Two slices provide 686mg — 30% of the daily limit. Daily consumption adds up quickly. Low-sodium ham varieties typically have 500-700mg/100g. Fresh roasted uncured ham has only ~60mg sodium/100g.

Lean Protein at Low Calories

Despite being processed, ham provides 21g protein at only 145 kcal/100g and 5.5g fat — comparable to chicken breast in calorie and protein efficiency. For convenient ready-to-eat lean protein, ham is calorically efficient, though fresh cooking is always preferable.

Processed Meat Classification

Ham is cured with sodium nitrate/nitrite. The WHO classifies processed meats as Group 1 carcinogens. Fresh uncured pork ham carries none of these concerns and is nutritionally superior. When buying, look for uncured options with fewer additives.

Thiamine and B Vitamins

Ham provides 46% of daily thiamine (B1) per 100g — a characteristic of all pork. B vitamins are concentrated during curing as water is partially removed. Ham also provides meaningful niacin, B6, and B12.

Ham vs Other Meats — Calorie Comparison

Is Ham Suitable for Your Diet?

⚠️

Weight loss

Ok — low cal but high sodium

✅

Keto

Yes — very low carbs

⚠️

Paleo

Fresh ham only

✅

Gluten-free

Yes

⚠️

Diabetic

Watch sodium — processed meat

⚠️

Heart health

High sodium — limit intake

❌

Vegan

❌

Vegetarian

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Frequently Asked Questions

How many calories in ham?

Deli ham: 145 calories per 100g. Two slices (57g): 83 kcal. 3oz (85g): 123 kcal.

Is ham high in sodium?

Yes — 1,203mg/100g. Two slices: ~686mg sodium (30% of daily limit). Choose low-sodium varieties.

Is ham good for weight loss?

Low in calories (145 kcal/100g) and high in protein (21g), but very high sodium may cause water retention. Fresh roasted pork or turkey is preferable.

Is ham a processed meat?

Yes — cured with sodium nitrate/nitrite. WHO Group 1 carcinogen classification applies. Fresh roasted uncured ham is not processed meat.

Difference between ham and bacon?

Ham is from hind leg; bacon from belly/back. Ham is much leaner (5.5g vs 42g fat, 145 vs 541 kcal/100g). Both have high sodium.

How much protein in ham?

21g/100g. Two slices (57g): ~12g protein. 3oz (85g): ~18g protein.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.