Know what’s on your plate
Ham
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 107 kcal —
- Protein 18 g 37%
- Carbohydrate 1 g 0%
- Fat 3.3 g 4%
- Saturated fat 1.1 g 6%
- Fibre 0.1 g 0%
- Sugars 1 g —
- Sodium 800 mg 35%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin E 0.04 mg 0%
- Thiamin (B1) 0.8 mg 67%
- Riboflavin (B2) 0.17 mg 13%
- Niacin (B3) 6.5 mg 41%
- Pantothenic acid (B5) 1 mg 21%
- Vitamin B6 0.61 mg 36%
- Biotin (B7) 3 µg 10%
- Folate (B9) 19 µg 5%
- Vitamin B12 1 µg 42%
Minerals
- Calcium 7 mg 1%
- Iron 0.7 mg 4%
- Magnesium 24 mg 6%
- Phosphorus 340 mg 27%
- Potassium 340 mg 7%
- Zinc 1.8 mg 16%
- Copper 0.12 mg 13%
- Manganese 0.01 mg 0%
- Selenium 11 µg 20%
- Iodine 5 µg 3%
Similar foods
- Sliced hamregular, approximately 11% fat164 kcal / 100 g
- Cooked hamcategory n/e113 kcal / 100 g
- Baked hamselected155 kcal / 100 g
- Chicken hamcooked120 kcal / 100 g
- Cured ham239 kcal / 100 g
- Pork ham111 kcal / 100 g
- Whole hamcured, lean and fat246 kcal / 100 g
- Ham wholecured, pork, separable lean and fat, unheated246 kcal / 100 g
- Ham pizza196 kcal / 100 g
- Ham leglean and fat, canned170 kcal / 100 g
Questions about Ham
What is the difference between ham and gammon?
Gammon is pork leg that has been cured but is sold uncooked; once cooked, it is called ham. You can simmer or roast a gammon joint, then serve it hot or chill it for slices.
How do you stop ham drying out when you heat it?
Warm slices gently in a covered pan with a splash of water, or place them in a covered oven dish at 160 °C until just hot. For a ham joint, keep it covered while reheating and baste it with its cooking juices.
How long does opened ham keep in the fridge?
Keep it wrapped or in a sealed container in the fridge and use it within three days of opening. Discard it if it has been left at room temperature for more than two hours.
Can you freeze sliced ham?
Yes. Freeze slices in small portions, with baking paper between them so you can separate them easily, and use them within two months for best quality. Defrost them in the fridge and use promptly.
What can you make with leftover ham?
Dice it into pea soup, potato hash or an omelette, or add it to a cheese toastie. Stir it into a dish near the end of cooking so it heats through without becoming tough.
What can you use instead of ham in a sandwich?
For a similar savoury, meaty filling, try sliced roast pork or turkey; for a meat-free option, use grilled aubergine with mustard or a firm cheese. Smoked tofu also works well with mustard and pickles.
How much ham is a typical sandwich portion?
A sandwich often uses two or three thin slices, about 30 g. That portion provides 5.5 g of protein and 32 kcal.
Source: CoFID (UK) 19-496 · per 100 g · carbohydrate per EU label, fibre excluded
