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Ham Calories
High-protein processed meat, high in sodium
CALORIES
GI
POTASSIUM
FIBER
Ham Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
1.5g
· 4%
Protein
20.9g
· 60%
Fat
5.5g
· 36%
Fiber
0g
Ham Vitamins & Minerals
Vitamins
B1
0.6mg · 50% DV
B12
0.7µg · 29% DV
B3
4.2mg · 26% DV
B6
0.4mg · 24% DV
Minerals
Sodium
1200mg · 52% DV
Selenium
22µg · 40% DV
Phosphorus
180mg · 26% 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
1.9g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
Foods Similar to Ham
Ham — Frequently Asked Questions
How many calories and how much protein are in ham?
Ham provides 145 calories and 20.9 g of protein per 100 g. It contains 1.5 g of carbohydrates per 100 g.
Is ham suitable for a keto diet?
Yes, ham is compatible with keto and ketovore diets. It contains 1.5 g of carbohydrates per 100 g and has a glycemic index of 0.
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Nutrition data compiled from USDA FoodData Central and scientific sources.