Proteins
Ham Nutrition Facts
Ham is cured pork leg meat, popular for sandwiches and holiday meals. While high in protein and thiamin, it's notably high in sodium due to the curing process. Choose lower-sodium varieties when possible.
Nutrition Facts
Per 100g serving
Calories145
% Daily Value*
Total Fat
5.5g8%
Saturated Fat
1.8g9%
Trans Fat
0.0g
Polyunsaturated Fat
0.6g
Monounsaturated Fat
2.5g
Cholesterol
53mg18%
Sodium
1203mg52%
Total Carbohydrate
1.5g1%
Dietary Fiber
-0%
Total Sugars
-
Protein
21.6g43%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
0.3mcg2%
Vitamin E
0.3mg2%
Vitamin K
-0%
Vitamin B6
0.4mg24%
Vitamin B12
0.6mcg25%
Folate
3mcg1%
Calcium
7mg1%
Iron
0.9mg5%
Potassium
287mg6%
Magnesium
19mg5%
Zinc
2.1mg19%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Good protein source
- ✓High in thiamin
- ✓Rich in selenium
- ✓Convenient pre-cooked
- ✓Long shelf life
Best For
Quick proteinSandwichesMeal prepHoliday meals
Storage
Unopened ham keeps 1-2 weeks refrigerated. Once opened, use within 3-5 days. Freeze up to 2 months.
Serving Sizes
2 slices deli81 cal
3 oz serving123 cal
100g145 cal
Frequently Asked Questions
Is ham high in sodium?
Yes, ham is high in sodium (about 1200mg per 100g) due to curing. Look for 'reduced sodium' varieties with 25-50% less salt, or rinse before cooking.
What's the difference between ham and pork?
Ham specifically refers to cured meat from the pig's hind leg. Fresh pork is uncured meat from any part of the pig. Ham has a distinct salty, smoky flavor.
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