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Ham Calories
Salty, processed pork, source of protein and sodium
CALORIES
GI
POTASSIUM
FIBER
Ham Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
1.5g
· 4%
Protein
18.5g
· 53%
Fat
6.5g
· 43%
Fiber
0g
Ham Vitamins & Minerals
Vitamins
B1
0.7mg · 58% DV
Vitamin D
7µg · 35% DV
B12
0.7µg · 29% DV
B5
0.9mg · 18% DV
Minerals
Sodium
1200mg · 52% DV
Phosphorus
180mg · 26% DV
Selenium
12µg · 22% DV
Zinc
2mg · 18% DV
Ham Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Ham Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Ham Contain Allergens?
No known major allergens
Which Diets Is Ham Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Ham Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.5g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
Foods Similar to Ham
Ham — Frequently Asked Questions
How many calories and how much protein are in ham?
Per 100 g, ham provides 145 calories and 18.5 g of protein. It also contains 6.5 g fat and 1.5 g carbohydrates.
Is ham suitable for a keto diet?
Yes, ham is compatible with keto. Per 100 g, it has 1.5 g carbs and a glycemic index of 30.
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Nutrition data compiled from USDA FoodData Central and scientific sources.