How many calories are in ham?

Roasted boneless ham is 165 calories per 100g, so a 3 oz slice is 140 calories and a cup of diced ham is 231. Deli ham is lighter at 106 calories per 100g because it is pressed, watered and cut thin.

Why is ham so high in sodium?

Curing is salting. The result is 1,385mg of sodium per 100g, which puts a single 3 oz slice at about 1,180mg, more than half a 2,300mg day. Deli ham at 1,040mg of sodium per 100g is lower and still high. Rinsing does nothing, because the salt is through the meat rather than sitting on it.

Is ham keto-friendly?

Plain roasted ham is, at 0.5g of carbohydrate per 100g and 7.7g of fat per 100g. The glaze is not. Brown sugar and honey glazes are sugar by weight, and none of that is counted in the 0.5g of carbohydrate per 100g above, so a glazed ham needs its own accounting.

Is ham processed meat?

Yes, and that is the honest headline. Ham is cured with salt and nitrite, which is the category the WHO classifies as carcinogenic to humans, alongside bacon and salami. The 1,385mg of sodium per 100g is the part you can taste. Both are reasons to treat ham as an occasional food rather than a daily protein.

Ham or turkey for a sandwich?

Turkey breast is leaner at 147 calories per 100g and 2.1g of fat per 100g, against ham at 165 calories per 100g and 7.7g of fat per 100g. On two ounces of meat that gap is only about 10 calories, so the bread and the mayonnaise decide the sandwich. Sodium is the real difference.

How much protein is in ham?

22g of protein per 100g, so a 3 oz slice gives about 19g. Chicken breast is well ahead at 31g of protein per 100g, and a pork chop is roughly level with ham. It is a decent protein, just an expensive one in salt.

Is ham already cooked?

City ham, the wet-cured kind on supermarket shelves, is fully cooked and only needs reheating to about 60C. Country ham is dry-cured and salt-heavy, and fresh ham is uncured pork leg, a different food from the 165 calories per 100g here. Read the label before you decide on a cooking time.

How long does ham keep?

An unopened vacuum pack keeps to its date, usually a couple of weeks. Once cut, three to five days wrapped in the fridge, or a couple of months frozen, though freezing makes cured meat watery. A cup of diced leftovers is 231 calories, which is worth knowing by the fourth day of ham.

All Foods

Calories in Ham

USDA Verified · FDC 168296 · Sep 2026

140 calories

per 3 oz sliced (85g)

22g

Protein

0.5g

Carbs

7.7g

Fat

Fiber

Per 100g cooked

Log Ham in one photo

That took a search. Point Calvin at the plate and it takes about three seconds, with every food listed separately so you can fix anything it got wrong.