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Ham Calories
Protein source, salty, processed meat
CALORIES
GI
POTASSIUM
FIBER
Ham Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
1.5g
· 4%
Protein
20.5g
· 56%
Fat
6.5g
· 40%
Fiber
0g
Ham Vitamins & Minerals
Vitamins
B1
0.6mg · 50% DV
B12
0.7µg · 29% DV
B6
0.4mg · 24% DV
B3
3.7mg · 23% DV
Minerals
Sodium
1200mg · 52% DV
Phosphorus
180mg · 26% DV
Selenium
14µg · 25% 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
2.2g
MONOUNSATURATED
2.3g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
Foods Similar to Ham
Ham — Frequently Asked Questions
Is ham good for high-protein or low-carb diets?
Per 100 g, ham provides 20.5 g protein with only 1.5 g carbs and 145 calories. It is compatible with Omnivore, Keto, Ketovore, Paleo, Mediterranean, Flexitarian, and Gluten-Free diets.
What is the glycemic index of ham?
Ham has a glycemic index of 0. With 1.5 g carbohydrates per 100 g, its glycemic impact is low.
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Nutrition data compiled from USDA FoodData Central and scientific sources.