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Ham Calories
Protein source, salty, processed meat
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 slice (medium) of Ham (50 g) has 73 calories. That works out to 145 calories per 100 g. It contains 0.8 g of carbs, 10.3 g of protein, 3.3 g of fat and 0 g of fiber. Its 600 mg of Sodium covers 26% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Ham?
Ham is meat from a pig’s hind leg, traditionally salted and cured, and sometimes smoked or cooked before being sliced. It is sold in many styles, from soft, moist deli slices to firmer, more deeply cured varieties; the exact flavour depends on how it is made.
In the United States and many other places, sliced ham is common in sandwiches and breakfast plates, while larger joints are served for holidays and family meals. Its savoury, salty taste and tender texture pair well with bread, mustard, eggs or cheese. Ham is a protein-rich choice, but it can be salty, so a few slices with vegetables or salad make a more balanced light meal.
Ham Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
1.5g
· 1% DV
Protein
20.5g
· 41% DV
Fat
6.5g
· 8% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 56% · Fat 40%
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
How Nutritious Is Ham?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Ham Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ham
To burn the 145 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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).
Compare Ham
Foods Similar to Ham
Frequently Asked Questions About Ham
What is ham made from?
Ham is usually made from the hind leg of a pig, which is cured with salt and sometimes smoked or cooked. Products called turkey ham use turkey instead, so check the ingredient list if the meat matters to you.
Is ham already cooked, or do you have to cook it?
Most sliced ham sold ready to eat is already cooked or cured and can be eaten cold. Some specialty or country-style hams need cooking, so follow the package instructions rather than assuming every ham is ready to serve.
How long does sliced ham last in the fridge after opening?
Opened sliced ham generally keeps for 3–5 days in the refrigerator. Store it covered and chilled, and discard it if it develops an off smell, a sticky surface, or an unusual change in appearance.
Can you freeze sliced ham?
Yes, sliced ham can be frozen. Separate slices or pack them in portions in an airtight freezer bag; thaw them in the refrigerator, and use them in cooked dishes if the texture is softer afterward.
What is the difference between ham and bacon?
Ham usually comes from the pig’s hind leg, while bacon is commonly made from the belly or back. Both can be cured, but bacon is typically cooked before serving, whereas many sliced hams are ready to eat.
Why is ham pink?
Ham often gets its pink color from curing salts containing nitrite, which react with pigments in the meat. Smoking and other production methods can change the shade, so ham may range from pale pink to deeper rose.
Can you eat ham cold?
Yes, ready-to-eat sliced ham can be eaten cold straight from the package. Use clean utensils, keep it refrigerated after opening, and check the package directions because some specialty hams require cooking.
Is ham safe to eat during pregnancy?
Yes, but pregnant people should heat deli ham until steaming hot before eating it to reduce the risk from Listeria. Refrigerate leftovers promptly, and follow any additional food-safety advice from your maternity care provider.
Is ham healthy to eat regularly?
Ham provides protein, but it is also salty and is usually a processed meat. Eating it occasionally alongside vegetables or other less-processed protein sources is a better choice than relying on it every day.
Can dogs eat ham?
A small accidental bite of plain ham is unlikely to harm most dogs, but ham is too salty and fatty to make a good treat. Avoid giving dogs ham with garlic, onion, glaze, or other added seasonings.
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Nutrition data compiled from USDA FoodData Central and scientific sources.