Meat & Poultry
Ham nutrition facts
A 1 undetermined slice (28 g) serving of ham provides 46 calories, 5 g protein, 1 g carbohydrate, and 2 g fat — about 41% of its calories from protein, 9% from carbohydrate, and 50% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined slice (28 g) | Per 100 g |
|---|---|---|
| Calories | 46 | 164 |
| Protein | 5 g | 17 g |
| Total carbohydrate | 1 g | 4 g |
| Total fat | 2 g | 9 g |
Vitamins & minerals
Per serving (28 g)
- Vitamin C
- 1.12 mg
- Vitamin E
- 0.02 mg
- Thiamin (B1)
- 0.18 mg
- Riboflavin (B2)
- 0.05 mg
- Niacin (B3)
- 0.81 mg
- Vitamin B6
- 0.09 mg
- Folate (DFE)
- 1.96 mcg
- Vitamin B12
- 0.12 mcg
- Magnesium
- 6.16 mg
- Phosphorus
- 42.8 mg
- Zinc
- 0.38 mg
- Copper
- 0.02 mg
- Manganese
- 0.16 mg
- Selenium
- 5.80 mcg
Photo by Adonyi Gábor on Pexels
Selecting, storing & prepping ham
- Selecting
- Ham labeled "water added" or "ham and water product" has extra moisture injected during processing, which affects both texture and true meat content compared to a plain cured ham.
- Storing
- Unopened packaged ham keeps until the printed date; once opened, use within 3-5 days refrigerated, or freeze for up to 2 months for best quality.
- Prepping
- Trimming excess surface fat before serving or cooking further reduces overall fat content without affecting the flavor of the lean meat underneath.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined slice (28 g), ham is a good source of Thiamin and Selenium.
% of the FDA Daily Value per 1 undetermined slice (28 g) serving.
Key metrics
Nutrient density
Per 100 kcal, ham delivers about 8% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest meat & poultry to ham by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, ham is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in ham?
- A 1 undetermined slice (28 g) serving of ham has about 46 calories. Per 100 g, it has 164 calories — a moderate calorie density.
- How much protein is in ham?
- Ham provides about 5 g of protein per 1 undetermined slice (28 g) serving.
- What are the macros in ham?
- Per serving, ham has roughly 5 g protein, 1 g carbohydrate, and 2 g fat. By calories, that is 41% protein, 9% carbohydrate, and 50% fat.
- Is ham high in protein?
- Ham has a protein density of about 10.1 g per 100 kcal, and 41% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in ham?
- Per 1 undetermined slice (28 g), ham is a notable source of Thiamin and Selenium. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of ham?
- Per 1 undetermined slice (28 g), ham has 46 calories, 5 g protein, 1 g carbohydrate, and 2 g fat, plus notable amounts of Thiamin and Selenium. See the full nutrition facts label above for every vitamin and mineral.
Use it
More meat & poultry
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 173864 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Ham Nutrition Facts.” https://nutrifactshub.com/foods/ham