Ham
Cooked cured pork, a convenient sandwich protein.
Nutrition per 100 g
Standardised to 100 g of ham for fair comparison. Typical serving: 50 g — 73 kcal per 50 g serving.
| Nutrient | Per 100 g | Per serving (50 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 146 kcal | 73 kcal | 100 kcal |
| Protein | 20 g | 10 g | 13.7 g |
| Carbohydrate | 1.6 g | 0.8 g | 1.1 g |
| Fat | 6 g | 3 g | 4.1 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of ham, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (50 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.6 mg | 0.3 mg | <1% |
| Thiamin | 0.4 mg | 0.2 mg | 33% |
| Riboflavin | 0.1 mg | 0.05 mg | 8% |
| Niacin | 2.3 mg | 1.2 mg | 14% |
| Vitamin B6 | 0.23 mg | 0.12 mg | 14% |
| Folate | 2 µg | 1 µg | <1% |
| Vitamin B12 | 0.38 µg | 0.19 µg | 16% |
| Pantothenic acid | 0.24 mg | 0.12 mg | 5% |
| Minerals | |||
| Calcium | 6 mg | 3 mg | <1% |
| Iron | 0.39 mg | 0.2 mg | 2% |
| Magnesium | 8 mg | 4 mg | 2% |
| Phosphorus | 384 mg | 192 mg | 31% |
| Potassium | 165 mg | 82.5 mg | 4% |
| Sodium | 900 mg | 450 mg | 39% |
| Zinc | 0.91 mg | 0.46 mg | 8% |
| Selenium | 10.4 µg | 5.2 µg | 19% |
| Copper | 0.041 mg | 0.021 mg | 5% |
| Manganese | 0.028 mg | 0.014 mg | 1% |
Source: USDA FoodData Central — Ham, honey, smoked, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat ham?
- Ready-to-eat protein with no cooking.
- Leaner than most cured meats.
How to include it
- Layer into sandwiches with plenty of salad.
- Dice into omelettes and bean soups.
Things to consider
- Processed meat: keep it occasional.
- High sodium; check the label per 100 g.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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