Know what’s on your plate
Ham
Calories & nutrition facts
cured, low sodium, lean and fat, cooked
Nutrition facts
Per 100 g% DV- Calories 172 kcal —
- Protein 22 g 45%
- Carbohydrate 0.3 g 0%
- Fat 8.3 g 11%
- Saturated fat 2.8 g 14%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 969 mg 42%
- Cholesterol 58 mg 19%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0.8 µg 4%
- Vitamin E 0.28 mg 2%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.73 mg 61%
- Riboflavin (B2) 0.31 mg 24%
- Niacin (B3) 5.7 mg 36%
- Vitamin B6 0.33 mg 19%
- Folate (B9) 3 µg 1%
- Vitamin B12 0.69 µg 29%
- Choline 87.2 mg 16%
Minerals
- Calcium 8 mg 1%
- Iron 1.4 mg 8%
- Magnesium 21 mg 5%
- Phosphorus 265 mg 21%
- Potassium 386 mg 8%
- Zinc 2.6 mg 23%
- Copper 0.13 mg 15%
- Selenium 19.5 µg 35%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 172 | 22 g | 0.3 g | 8.3 g |
| 1 × oz, boneless | 85 g | 146 | 19 g | 0.3 g | 7.1 g |
| 1 × cubic inch, boneless | 17 g | 29 | 3.8 g | 0.1 g | 1.4 g |
| 2 × oz, boneless | 170 g | 292 | 38 g | 0.5 g | 14 g |
| ½ × oz, boneless | 42.5 g | 73 | 9.5 g | 0.1 g | 3.5 g |
| 3 × oz, boneless | 255 g | 439 | 57 g | 0.8 g | 21 g |
| 4 × oz, boneless | 340 g | 585 | 76 g | 1 g | 28 g |
Similar foods
- Sliced hamregular, approximately 11% fat164 kcal / 100 g
- Turkey hamsliced, extra lean, prepackaged or deli134 kcal / 100 g
- Cooked hamcategory n/e113 kcal / 100 g
- Pork hamlean, raw126 kcal / 100 g
- Cured ham239 kcal / 100 g
- Baconcured, reduced sodium, raw407 kcal / 100 g
- Ham slicecured, pork, bone-in, separable lean only, unheated130 kcal / 100 g
- Smoked hamextra lean, low sodium141 kcal / 100 g
- Whole hamcured, lean and fat246 kcal / 100 g
- Ham wholecured, pork, separable lean and fat, unheated246 kcal / 100 g
Questions about Ham
How much ham is a typical serving?
A serving is about 85 g, roughly a few slices of sliced ham; a small 17 g cube is a useful amount for adding to a salad or omelette. That 85 g serving contains 146 kcal and 19 g of protein.
Does ham need cooking before you eat it?
Most sliced ham and cooked ham is ready to eat, so you can add it straight to sandwiches or salads. If the ham is labelled uncooked, cook it thoroughly before serving.
How do you fry ham without drying it out?
Warm a little oil in a frying pan over a medium heat, then fry slices for about 1–2 minutes on each side, just until hot and lightly browned. Thin slices need less time; overcooking makes them tough and salty.
How should you store ham after opening the pack?
Keep it covered in the fridge and use it within a few days, following the pack’s storage instructions. Freeze portions you will not use in time, wrapped tightly to prevent them drying out.
What goes well with ham?
Ham pairs well with eggs, peas, potatoes, mustard and cheese. Use it in a ham and cheese toastie, a quiche, pea soup or a potato salad.
Can you use ham instead of bacon?
Yes, especially in omelettes, pasta and sandwiches, but ham is usually leaner and less crisp when fried. For a closer bacon-like texture, cut it into small pieces and fry until the edges brown.
What is the difference between ham and cured ham?
Ham is pork from the hind leg that has been cooked or otherwise prepared; cured ham has been preserved with salt, and may also be smoked or dried. Cured ham often tastes saltier and can be eaten without further cooking when sold ready to eat.
Can you eat ham while pregnant?
Ready-to-eat ham can be eaten cold if it has been kept refrigerated and handled hygienically; heating it until steaming hot is an extra precaution. Avoid ham that is past its use-by date or has been left unrefrigerated.
Source: USDA FoodData Central 168110 · per 100 g · carbohydrate per EU label, fibre excluded
