TempoLife › Calorie database › Meat & poultry › Ham
Ham calories and nutrition facts
100 grams of ham contains 157 calories, with 25.1 g of protein, 0 g of carbohydrate and 5.5 g of fat. Most of its calories come from protein.
Ham is cured pork: about 133 calories per 3 oz with 25 g of protein, which makes it a genuinely efficient sandwich filling. The number worth watching is not calories but salt — curing is what ham is. Honey-glazed and smoked varieties add sugar and vary widely, so check the packet rather than trusting a generic figure.
Where the calories come from
Protein 67% Carbs 0% Fat 33%
How ham compares
Per 100 g, against the closest meat & poultry in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham | 157 kcal | 25.1 g | 0 g | 5.5 g |
| Turkey thigh, cooked | 159 kcal | 25.1 g | 0.5 g | 6.3 g |
| Mock tender steak, cooked | 161 kcal | 25.7 g | 0 g | 5.7 g |
| Turkey dark meat, cooked | 158 kcal | 26.1 g | 0 g | 6 g |
| Turkey leg | 155 kcal | 24 g | 0 g | 6 g |
Same food, different preparation
| Preparation | Calories | Protein | Fat |
|---|---|---|---|
| Ham (typical) | 157 kcal | 25.1 g | 5.5 g |
| Canned ham (canned) | 226 kcal | 20.5 g | 15.2 g |
Per 100 g. Water loss in cooking concentrates calories; added fat in frying adds its own.
Nutrition facts for ham
| Nutrient | Per 100 g | Per 3 oz |
|---|---|---|
| Calories | 157 kcal | 133 kcal |
| Protein | 25.1 g | 21 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 5.5 g | 5 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Saturated fat | 1.8 g | 2 g |
| Salt | 3.3 g | 3 g |
Print an EU-style nutrition label for ham — per 100 g and per portion.
Vitamins and minerals in ham
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Thiamin (B1) | 0.68 mg | 57% |
| Selenium | 25.4 µg | 46% |
| Niacin (B3) | 5 mg | 31% |
| Vitamin B12 | 0.7 µg | 29% |
| Vitamin B6 | 0.47 mg | 28% |
| Zinc | 2.6 mg | 23% |
| Riboflavin (B2) | 0.25 mg | 19% |
| Choline | 102 mg | 19% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common ham servings
How many calories in a portion of ham — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 oz (85 g) | 133 kcal | 21 g | 0 g | 5 g |
| 100 g (100 g) | 157 kcal | 25 g | 0 g | 6 g |
| 1 cup (140 g) | 220 kcal | 35 g | 0 g | 8 g |
Log ham in one tap
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Frequently asked questions
How many calories are in ham?
Ham has 157 calories per 100 grams. A typical serving of 3 oz (85 g) has about 133 calories.
How much protein is in ham?
Ham contains 25.1 g of protein per 100 g, or about 21 g per 3 oz.
Is ham low in carbs?
Yes by the numbers: Ham has 0 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is ham a good source of protein?
Ham provides 25.1 g of protein per 100 g — about 67% of its calories come from protein.
Are these ham calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #168284 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
