Calories in Ham

100 g of ham has 117 kcal, and 1 slice of ham (60 g) has about 70 kcal.

117 kcalper 100 g

70 kcal in 1 regular/thin slice (60 g)

Low density · 1.2 kcal per g

Protein 19g 65% of the calories
Carbs 1.6g 5% of the calories
Fat 3.9g 30% of the calories
Fiber 0g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 29 minutes of walking, or 10 minutes of running, for a 70 kg body - context, not a debt to work off.

Ham nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 regular/thin slice (60 g)
Nutrient	Per 100 g	Per serving
Energy	117kcal	70kcal
Fat	3.9g	2.3g
Saturated Fat	1.3g	0.77g
Unsaturated Fat	2.6g	1.5g
Carbs	1.6g	0.95g
Sugars	1.5g	0.92g
Fiber	0g	0g
Protein	19g	11.4g
Salt	2.9g	1.7g
Water	71.9g	43.1g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	1.7g	1g
Polyunsaturated	0.55g	0.33g
Omega-3	0.018g	0.011g
ALA	0.018g	0.011g
DHA	0g	0g
EPA	0g	0g
Omega-6	0.49g	0.29g
AA	0.054g	0.032g
LA	0.44g	0.26g
Cholesterol	54mg	32.4mg

Vitamin B1 (Thiamine)	0.43mg	0.26mg
Vitamin B2 (Riboflavin)	0.19mg	0.11mg
Vitamin B3 (Niacin)	6.1mg	3.6mg
Vitamin B6 (Pyridoxine)	0.41mg	0.25mg
Vitamin B12 (Cobalamin)	0.4µg	0.24µg
Folate (Vitamin B9)	1µg	0.6µg
Vitamin A	13µg	7.8µg
Vitamin C	0mg	0mg
Vitamin D	28IU	16.8IU
Vitamin E	0.22mg	0.13mg
Vitamin K	0µg	0µg
Choline	75.6mg	45.4mg

Calcium	8mg	4.8mg
Copper	0.12mg	0.074mg
Iron	0.84mg	0.5mg
Magnesium	20mg	12mg
Phosphorus	276mg	166mg
Potassium	371mg	223mg
Selenium	33.8µg	20.3µg
Zinc	1.8mg	1.1mg

Beta-carotene	0µg	0µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	0µg	0µg

Cystine	0.21g	0.13g
Histidine	0.83g	0.5g
Isoleucine	0.86g	0.52g
Leucine	1.5g	0.91g
Lysine	1.6g	0.96g
Methionine	0.46g	0.27g
Phenylalanine	0.76g	0.46g
Threonine	0.85g	0.51g
Tryptophan	0.18g	0.11g
Tyrosine	0.62g	0.37g
Valine	0.96g	0.58g

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in ham

1 regular/thin slice (60 g) is 70 kcal, about 4% of a 2,000 kcal day.

High in salt2.9 g per 100 g (48% of the daily reference)
High in selenium33.8 µg per 100 g (61% of the daily reference)
High in phosphorus276 mg per 100 g (39% of the daily reference)
High in protein19 g per 100 g, 65% of the calories
Low in saturated fat1.3 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of ham

50 g	58 kcal
60 g1 regular/thin slice	70 kcal
100 g	117 kcal
120 g2 servings	140 kcal
200 g	234 kcal

Any amount g 70 kcal

Foods with similar calories

Other published foods within reach of 117 kcal per 100 g, so the number has something to sit against.

Tuna 27 kcal less 90kcal / 100 g

Cod 22 kcal less 95kcal / 100 g

Chicken breast 59 kcal more 176kcal / 100 g

Pork chop 66 kcal more 183kcal / 100 g

Shrimp 27 kcal less 90kcal / 100 g

Turkey 22 kcal more 139kcal / 100 g

Questions about ham

1 slice of ham (60 g) has about 70 kcal, and 100 g has 117 kcal.

1 slice of ham (60 g) has 11.4 g of protein, and 100 g has 19 g. The macro calculator works out how much protein you need a day.

1 slice of ham (60 g) has 0.92 g of sugar, and 100 g has 1.5 g.

Yes. 100 g of ham has 33.8 µg of selenium, 61% of what an adult needs in a day.

Yes. 100 g of ham has 19 g of protein, and protein makes up 65% of the calories.

Yes. 100 g of ham has only 1.6 g of net carbs (carbs minus fiber), little enough for most low-carb and keto diets.

Yes. 100 g of ham has 2.9 g of salt, above the 1.5 g at which food labels mark salt as high.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 slice of ham (60 g) has about 70 kcal. The calorie calculator works out how many you need.

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