Calories in Ham: Nutrition Facts & Serving Sizes
Per 1 slice (4-1/4" x 4-1/4" x 1/16") (21g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Ham is a cured pork product delivering 263 calories per 100g, with 16.3g of protein, 20.7g of fat, and 1.8g of carbs. A single slice (21g) comes in at about 55 calories with 3.4g of protein. Ham is a convenient high-protein meat option that is easy to add to meals without cooking from scratch. It provides selenium (20mcg per 100g), vitamin B12 (1mcg per 100g), thiamin (0.7mg per 100g), niacin (4.2mg per 100g), and zinc (1.9mg per 100g). The main nutritional consideration is sodium, which comes in at 1245mg per 100g due to the curing process. This makes portion control important for anyone watching sodium intake.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 slice (4-1/4" x 4-1/4" x 1/16") (21g) | 55.2 | 3.4g | 0.4g | 4.3g | 0g |
| 1 oz (28g) | 74.7 | 4.6g | 0.5g | 5.9g | 0g |
| 100g | 263 | 16.3g | 1.8g | 20.7g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 263 | 13% |
| Protein | 16.3g | 33% |
| Total Fat | 20.7g | 27% |
| Saturated Fat | 7.2g | 36% |
| Total Carbohydrates | 1.8g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 1245mg | 54% |
| Cholesterol | 70mg | 23% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 7.2g | 2% |
| Cholesterol | 70mg | 23% |
| Calcium | 10mg | 1% |
| Iron | 0.8mg | 4% |
| Potassium | 311mg | 7% |
| Vitamin D | 0.7mcg | 3% |
| Vitamin B6 | 0.3mg | 18% |
| Vitamin B12 | 1mcg | 42% |
| Magnesium | 16mg | 4% |
| Phosphorus | 157mg | 13% |
| Zinc | 1.9mg | 17% |
| Selenium | 20mcg | 36% |
| Folate | 1mcg | 0% |
| Thiamin (B1) | 0.7mg | 58% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 4.2mg | 26% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Ham
Ham provides a solid hit of protein (16.3g per 100g) along with several key B vitamins that are essential for energy production. Thiamin (0.7mg per 100g) is directly involved in converting carbohydrates into usable energy, which is important for anyone training regularly. Niacin (4.2mg per 100g) supports NAD+ production, a coenzyme central to cellular energy metabolism and DNA repair. Vitamin B12 (1mcg per 100g) supports red blood cell formation and neurological function.
Zinc at 1.9mg per 100g is worth noting for anyone focused on performance. Zinc is a cofactor for hormone synthesis and plays a role in immune function and protein metabolism. Ham also provides selenium (20mcg per 100g), which supports antioxidant defenses and thyroid function.
The fat content in ham (20.7g per 100g) is mostly monounsaturated (9.6g) and saturated (7.2g) fat, which is a typical pork fat profile. The high sodium content (1245mg per 100g) is the main downside of ham and is a byproduct of the curing process. Keeping portions moderate helps manage sodium intake while still benefiting from the protein and micronutrients ham delivers.
Dietary Considerations
Ham is gluten-free in its plain form, though some cured or processed varieties may contain gluten-containing additives, so always check the label. It is not suitable for vegans, vegetarians, or anyone following halal or kosher diets. Ham is low in carbs (1.8g per 100g), making it compatible with low-carb and ketogenic diets, but the high sodium content (1245mg per 100g) is a significant consideration for people managing blood pressure or sodium-sensitive conditions. It is paleo-compatible in its uncured form. Ham is calorie-dense relative to leaner meats like turkey breast, so portion size matters on a cut.
Daily Intake (100g)
100g of ham provides 13% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in ham?
Ham has 263 calories per 100g. A single slice (21g) has about 55 calories, and a 1 oz serving (28g) has approximately 75 calories.
Is ham good for weight loss?
Ham can be included in a weight loss diet in moderate portions. It is relatively calorie-dense (263 per 100g) compared to leaner meats, and the high sodium content can cause water retention. Choosing lower-sodium varieties and keeping portions controlled helps.
How much protein in ham?
Ham contains 16.3g of protein per 100g. A 1 oz slice (28g) provides about 4.6g of protein, and a few slices can contribute meaningfully to your daily protein target.
Is ham high in sodium?
Yes. Ham is very high in sodium at 1245mg per 100g due to the curing and preservation process. A single slice (21g) already contains about 262mg of sodium. If you are watching sodium intake, limit portions or look for low-sodium ham options.
Is ham keto-friendly?
Yes. Ham has only 1.8g of carbs per 100g, making it compatible with ketogenic diets. The high fat content (20.7g per 100g) also helps hit keto fat targets. Just be mindful of the sodium.
How does ham compare to turkey breast?
Turkey breast is leaner and lower in calories at 135 calories per 100g versus ham's 263. Turkey also has significantly less fat and sodium. For a leaner deli meat option, turkey breast is the better pick for cutting.
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