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How Many Calories in Ham?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 28 kcal | 4.8g |
| 100g | 100 kcal | 16.9g |
| 2 slices | 56 kcal | 9.5g |
A ham contains 100 calories per 100g. A typical 2 slices (56g) provides about 56 calories. Ham is moderate in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Ham Nutrition Facts
| Nutrient | Per 100g | Per serving (56g) |
|---|---|---|
| Calories | 100 kcal | 56 kcal |
| Protein | 16.9g | 9.5g |
| Carbohydrates | 0.6g | 0.3g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 3.4g | 1.9g |
| of which Saturates | 0.7g | 0.4g |
| Fibre | 0.0g | 0.0g |
| Sodium | 1279.0mg | 716mg |
| Potassium | 490.0mg | 274mg |
| Calcium | 5.0mg | 3mg |
| Iron | 0.6mg | 0.3mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 31.6µg | 18µg |
| Riboflavin (B2) | 0.3mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (34% DV) — an excellent source
- Low in saturated fat (3% DV)
- A good source of potassium (10% DV)
- High in selenium (57% DV) — an excellent source
- High in riboflavin (B2) (23% DV) — an excellent source
- High in sodium (56% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 5% DV
- Protein: 34% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 4% DV
- Saturated fat: 3% DV
- Sodium: 56% DV
- Potassium: 10% DV
- Calcium: 0% DV
- Iron: 3% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 57% DV
- Riboflavin (B2): 23% DV
High-protein options alongside ham
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Good to know
Cooking method changes the final calorie and fat count more than the cut itself — grilling, baking or steaming typically adds nothing, while frying can add a meaningful amount of fat per serving.
Does ham fit your diet?
High-protein diets
At 16.9g of protein per 100g, ham clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Low-carb / keto
Ham contains 0.6g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in ham per 100g?
Ham contains 100 calories per 100g, based on USDA reference data.
Is ham high in calories?
A 2 slices of ham (56g) has around 56 calories — roughly 3% of a 2,000-calorie daily intake.
Is ham good for weight loss?
At 100 calories per 100g, ham is relatively low in calories and can fit well into a weight-loss diet. A 2 slices provides about 56 calories.
How much protein is in ham?
Ham contains 16.9g of protein per 100g.
Is ham a good source of fibre?
Ham is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does ham compare to turkey breast, sliced, prepackaged?
Ham has 100 calories per 100g, close to turkey breast, sliced, prepackaged at 100 — 0 calories fewer per 100g. See the full macro breakdown above.
Is ham keto-friendly?
Ham contains 0.6g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of ham for 20g of protein?
With 16.9g of protein per 100g, you'd need roughly 118g of ham to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to ham by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham (this page) | 100 kcal | 16.9g | 0.6g | 3.4g |
| Turkey Breast, Sliced, Prepackaged | 100 kcal | 16.3g | 2.3g | 2.4g |
| Pork, Fresh, Variety Meats and By-products, Kidneys, Raw | 100 kcal | 16.5g | 0.0g | 3.2g |
| Pork, Fresh, Variety Meats and By-products, Spleen, Raw | 100 kcal | 17.9g | 0.0g | 2.6g |
| Fish, Snapper, Mixed Species, Raw | 100 kcal | 20.5g | 0.0g | 1.3g |
| Crustaceans, Shrimp, Mixed Species, Canned | 100 kcal | 20.4g | 0.0g | 1.4g |
| Turkey From Whole, Light Meat, Meat Only, with Added Solution, Raw | 101 kcal | 21.5g | 0.0g | 1.7g |
More kit for ham tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.