Calories in ham
Sliced, regular (about 11% fat). 164 kcal (686 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Sliced ham is cured pork, and this regular deli-style version has about 11% fat. Per 100 g it gives 164 kcal (686 kJ), with 16.6 g of protein and 8.8 g of fat, so protein and fat contribute roughly similar shares of its energy. Curing makes ham high in sodium, and like other pork it is a good source of thiamin.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 28 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 46 kcal | – |
| Energy | 192 kJ | – |
| Protein | 4.6 g | 9% |
| Total fat | 2.5 g | 3% |
| Saturated | 0.14 g | <1% |
| Monounsaturated | 1.22 g | – |
| Polyunsaturated | 0.22 g | – |
| Cholesterol | 16 mg | 5% |
| Total carbohydrate | 1 g | <1% |
| Sugars | 0.28 g | – |
| Fibre | 0.4 g | 1% |
| Water | 18.8 g | – |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Vitamin C | 1.1 mg | 1% |
| Vitamin D | 0.196 µg | <1% |
| Vitamin E | 0.022 mg | <1% |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.175 mg | 15% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.8 mg | 5% |
| Pantothenic acid (B5) | 0.122 mg | 2% |
| Vitamin B6 | 0.092 mg | 5% |
| Folate | 2 µg | <1% |
| Vitamin B12 | 0.118 µg | 5% |
| Choline | 22.9 mg | 4% |
| Minerals | ||
| Calcium | 6.7 mg | <1% |
| Iron | 0.3 mg | 2% |
| Magnesium | 6.2 mg | 1% |
| Phosphorus | 42.8 mg | 3% |
| Potassium | 80.4 mg | 2% |
| Sodium | 227.9 mg | 10% |
| Zinc | 0.4 mg | 3% |
| Copper | 0.025 mg | 3% |
| Manganese | 0.156 mg | 7% |
| Selenium | 5.8 µg | 11% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 slice | 28 | 46 | 192 | 4.6 | 1 | 2.5 |
| 2 slices | 56 | 92 | 384 | 9.3 | 2 | 4.9 |
| 3 oz | 85 | 139 | 583 | 14.1 | 3.1 | 7.5 |
Things worth knowing
- One slice (28 g) has about 46 kcal (192 kJ); two slices in a sandwich add about 92 kcal (384 kJ) and 9 g of protein.
- Two slices also bring about 456 mg of sodium, roughly 20% of the Daily Value, so ham is a significant salt source in a sandwich.
- Extra-lean ham (about 5% fat) is lower in energy, around 145 kcal per 100 g for a roasted boneless ham, but it is not lower in salt.
- Regular sliced ham has about 3.6 g of carbohydrate per 100 g; versions labelled honey or maple may contain a little more from added sugar.
Converting these figures
One 1 slice of ham is 46 kcal, which is 192 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 146 g of ham to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 20 meats in one table →
Source: USDA FoodData Central, SR Legacy 07029. Values are averages; individual samples vary with variety, growing conditions, and preparation.