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Ham Nutrition Facts: Is Ham Good for You?
Roasted ham is high in protein and a source of many essential nutrients, including selenium, zinc, phosphorus, and several B vitamins. However, because it is a cured meat, it is very high in sodium, with a standard serving providing a significant portion of the daily limit. Whether it is a healthy choice depends on the portion size and how it fits into your overall diet, particularly your total sodium intake.
Per 100 g · Pork, cured, ham, boneless, regular (approximately 11% fat), roasted
What stands out in ham
- High in protein. A 100-gram portion of roasted ham provides 22.6 grams of protein, which is 45% of the Daily Value (DV). It contains no carbohydrates, fiber, or sugar.
- Very high in sodium. This type of ham is very high in sodium, containing 1,500 mg per 100 grams. This single serving supplies 65% of the recommended Daily Value for sodium.
- Source of B vitamins. Ham is high in several B vitamins. A 100-gram serving offers 61% of the DV for Thiamin (B1), 38% for Niacin (B3), 25% for Riboflavin (B2), and 29% for Vitamin B12.
- Key minerals. This portion of ham is high in selenium (36% DV), zinc (22% DV), and phosphorus (22% DV). It is also a good source of copper, providing 16% of the Daily Value.
What to keep in mind
- Be mindful of the high sodium content, which is 1,500 mg (65% DV) per 100 grams.
- This serving also contains 3.1 grams of saturated fat (16% DV) and 59 mg of cholesterol (20% DV).
Ham nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 178 kcal | – |
| Protein | 22.6 g | 45% |
| Total fat | 9 g | 12% |
| Saturated fat | 3.1 g | 16% |
| Monounsaturated fat | 4.4 g | – |
| Polyunsaturated fat | 1.4 g | – |
| Cholesterol | 59 mg | 20% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 64.5 g | – |
| Sodium | 1,500 mg | 65% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 409 mg | 9% |
| Calcium | 8 mg | 1% |
| Iron | 1.3 mg | 7% |
| Magnesium | 22 mg | 5% |
| Phosphorus | 281 mg | 22% |
| Zinc | 2.5 mg | 22% |
| Copper | 0.14 mg | 16% |
| Manganese | 0.04 mg | 2% |
| Selenium | 19.8 mcg | 36% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.8 mcg | 4% |
| Vitamin E | 0.31 mg | 2% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.73 mg | 61% |
| Riboflavin (B2) | 0.33 mg | 25% |
| Niacin (B3) | 6.2 mg | 38% |
| Vitamin B6 | 0.31 mg | 18% |
| Folate (DFE) | 3 mcg | 1% |
| Vitamin B12 | 0.7 mcg | 29% |
| Choline | 88.4 mg | 16% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Ham by portion
The nutrition values change with portion size. A standard 3-ounce (85 g) serving of roasted ham contains about 151 calories, 19 grams of protein, and about 8 grams of fat. A larger portion of one cup (140 g) provides 249 calories, nearly 32 grams of protein, and about 13 grams of fat. Both of these portion sizes contain zero carbohydrates, fiber, or sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 140 g | 249 | 31.6 g | 0 g | 0 g | 12.6 g |
| 3 oz | 85 g | 151 | 19.2 g | 0 g | 0 g | 7.6 g |
How ham compares with other meats
The nutritional profile of this roasted ham is similar to other common meats like pork chop, sirloin steak, and chicken thigh, all of which have around 173 to 187 calories and no carbohydrates per 100 grams. Among 11 meats on this site, this ham ranks second highest for both sodium and potassium content. Its protein (22.6 g) is slightly lower than that of pork chop (27.6 g) and sirloin steak (29.5 g), while its total fat (9 g) is slightly higher than those cuts.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Ham | 178 | 22.6 g | 0 g | 0 g | 9 g |
| Chicken Thigh | 179 | 24.8 g | 0 g | 0 g | 8.2 g |
| Pork Chop | 173 | 27.6 g | 0 g | 0 g | 6.1 g |
| Sirloin Steak | 187 | 29.5 g | 0 g | 0 g | 6.7 g |
| Beef Liver | 191 | 29.1 g | 5.1 g | 0 g | 5.3 g |
Quick answers
How much protein is in a 3 oz serving of ham?
A 3-ounce (85 g) serving of this roasted ham contains 19.2 grams of protein.
Does ham have carbs or sugar?
No, this roasted ham contains 0 grams of carbohydrates, 0 grams of dietary fiber, and 0 grams of total sugars.
How many calories are in a cup of ham?
One cup (140 g) of this roasted ham has 249 calories, along with 31.6 grams of protein and 12.6 grams of fat.
When to talk to a doctor or dietitian
- At 409 mg of potassium per 100 g, ham is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- With 1,500 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how ham fits your situation.
Last updated October 21, 2026