1 slice (thick) of Spam (28 g) has 88 calories. That works out to 315 calories per 100 g. It contains 0.4 g of carbs, 3.6 g of protein, 7.6 g of fat and 0 g of fiber. Its 394.8 mg of Sodium covers 17% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Spam Nutrition Facts

Selected: 100 g

315

KCAL / 100G

Carbs

1.5g

· 1% DV

Protein

13g

· 26% DV

Fat

27g

· 35% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 2% · Protein 17% · Fat 81%

Spam Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

3.8mg · 24% DV

0.18mg · 14% DV

0.22mg · 13% DV

Minerals

Sodium

1410mg · 61% DV

Selenium

24µg · 44% DV

Phosphorus

155mg · 22% DV

Zinc

2mg · 18% DV

How Nutritious Is Spam?

Nutrient density

Low

24/ 100

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

Low

28/ 100

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.

Spam Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Spam

To burn the 315 calories in 100 g:

🚶

78min

Walking (5 km/h)

🏃

32min

Running (8 km/h)

🚴

43min

Cycling

🏊

37min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Spam Processed?

NOVA 4

Ultra-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 Spam Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Spam Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Spam Fat Profile

SATURATED

9.8g

MONOUNSATURATED

12.2g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 23.8:1

Above the ideal 4:1 (23.8:1).

Compare Spam

🥫vs🧴

Spam vs Hawthorn Vinegar297 kcal more per 100 g

→🥫vs🌯

Spam vs Tantuni105 kcal more per 100 g

→🥫vs🌯

Spam vs Chicken Wrap120 kcal more per 100 g

→🥫vs🍫

Spam vs Protein Bar35 kcal fewer per 100 g

→

Foods Similar to Spam

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Spam

How many calories and how much protein are in Spam?

Spam provides 315 calories and 13 g of protein per 100 g. The same serving contains 27 g of fat.

Is Spam suitable for a keto diet?

Yes, Spam is compatible with keto, ketovore, and carnivore diets. It has 1.5 g of carbohydrates per 100 g and a glycemic index of 0.

Have another question about Spam?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 20, 2026