Ham: Calories, Nutrition Facts, and Health Benefits (2026)

Ham contains 123 calories per 3 oz (85 g), with 15.3 g of protein and only 1.3 g of carbs. It is low in fiber, providing 0 g, and has 5.1 g of fat, including 1.7 g of saturated fat.

This page provides a comprehensive overview of ham's nutritional profile, including its calorie content and health benefits. It examines the impact of ham on common dietary goals and compares it to other protein sources.

Ham Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for ham per 3 oz (85 g) and per 100 g servings.

Values are for 3 oz (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	123	145	6%
Protein	15.3 g	18.0 g	31%
Carbohydrates	1.3 g	1.5 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.4 g	0.5 g	-
Fat	5.1 g	6.0 g	7%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	255 mg	300 mg	5%
Saturated Fat	1.7 g	2.0 g	9%
Sodium	1020 mg	1200 mg	44%
Vitamin B12	0.51 mcg	0.60 mcg	21%

About 5% of ham calories come from carbohydrates, 55% from protein and 41% from fat.

Ham by Health Goal

Here, we evaluate how ham aligns with various dietary goals, highlighting its strengths and potential concerns.

Goal	Rating	Why
Weight loss	Excellent	High protein for the calories (15.3 g in 123), very filling
Blood sugar / diabetes	Good	Glycemic load of about 0 per serving
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Fair	Processed and high in sodium and saturated fat; best eaten sparingly
Muscle gain	Good	High-quality complete protein at 15.3 g per serving

Ham and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Ham has a glycemic load of about 0 per serving, a modest effect on blood sugar, and its protein slows the rise.

How Ham Compares to Other Protein Foods

The comparison table illustrates how ham stacks up against other protein foods in terms of calories, protein, and fat content.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Ham	145	18.0	6.0	2.0
Turkey Breast	147	30.0	2.0	0.6
Bacon	541	37.0	42.0	14.0
Pork Chop	231	26.0	13.0	4.5

Ham Myths, Checked

Ham is a healthy lean lunch meat , Misleading. It is lean in fat but processed and very high in sodium.

Deli ham and fresh pork are nutritionally the same , False. Deli ham is cured and salted, with far more sodium than fresh pork.

How to Track Ham

With ham, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log ham accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of ham?

Three ounces of ham contain 123 calories, making it a relatively low-calorie protein option compared to other meats.

Is ham good for weight loss?

Ham can be part of a weight loss diet when consumed in moderation, but its high sodium content may be a concern for some individuals.

Can people with diabetes eat ham?

People with diabetes can eat ham, but they should be mindful of portion sizes due to its sodium content and potential impact on overall diet.

How much protein is in ham?

Ham is a good source of protein, providing 15.3 g per 3 oz (85 g) serving, which can help meet daily protein needs.

Is ham high in sugar?

Ham is low in sugar, with only 0.4 g per serving, making it suitable for low-sugar diets.

Is ham a processed meat?

Ham is considered a processed meat, which may be linked to certain health risks when consumed in large quantities.

Key Takeaways

• Ham contains 123 calories per 3 oz (85 g).
• It provides 15.3 g of protein in a serving.
• Ham has 1.3 g of carbohydrates and 0 g of fiber.
• The sodium content is high at 1020 mg per serving.
• Ham includes 1.7 g of saturated fat.
• It is low in sugar, with only 0.4 g per serving.