Ham Nutrition Facts
A 100 g serving of ham contains 164 kcal, 16.6g protein (lime), 8.8g fat (pink) and 3.6g carbohydrate (blue). It has no fiber and almost no sugar. Its other nutrient values are modest — see the full breakdown below.
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
Understanding Ham Nutrition
Ham is a high-protein food valued for its amino acid content and micronutrient density. At 164 kcal per 100 g serving, it provides 16.6g of protein, 3.6g of carbohydrate and 8.8g of fat. Ham is particularly rich in sodium, delivering 814mg — 36% of the daily value — in a single serving. It has no fiber and almost no sugar.
For athletes and anyone tracking macros, ham is an efficient source of protein, delivering 10.1g of protein per 100 kcal. It pairs well with slower-digesting carbohydrate sources across a meal, and its 16.6g protein per 164 kcal gives a favorable protein-to-calorie ratio for cutting or maintenance.
Frequently Asked Questions
How many calories are in a 100 g serving of ham?
A 100 g serving of ham has 164 kcal, 16.6g protein, 8.8g fat and 3.6g carbohydrate.
How much protein is in ham?
16.6g per 100 g serving. This is a complete or near-complete protein source that contributes meaningfully to daily amino acid needs.
Is ham high in sodium?
Ham has 814 mg of sodium per 100 g serving (36% DV).
Which nutrients is ham richest in?
No single micronutrient stands out sharply — see the full breakdown below.
Is ham good for tracking macros?
For athletes and anyone tracking macros, ham is an efficient source of protein, delivering 10.1g of protein per 100 kcal.
Log the ham in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Ham, sliced, regular (approximately 11% fat) (FDC ID 173864), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.