Calories in Ham: Full Nutrition Breakdown

Ham is a popular cured pork product that is widely consumed roasted, sliced for sandwiches, or as a holiday centerpiece. A 3.5-ounce serving of cured, roasted ham provides about 145 calories, along with a solid amount of protein, B vitamins, and minerals like zinc and selenium. Here is a complete breakdown of ham nutrition by serving size.

Calories by serving size:

Ham is a notable source of thiamine (vitamin B1), providing about 50% of the daily value per 3.5-ounce serving. It also supplies meaningful amounts of niacin, vitamin B6, phosphorus, zinc, and selenium.

Frequently Asked Questions (FAQ)

How does deli ham compare to roasted ham in calories?

Deli ham and freshly roasted ham have similar calorie profiles, both averaging around 140-165 calories per 3.5 ounces. The main difference lies in sodium content: deli ham tends to be higher in sodium due to additional brining and preservatives used in commercial processing, often exceeding 1,300 mg per 3.5 ounces compared to about 1,200 mg for home-roasted cured ham.

How many calories does honey-glazed ham have compared to plain ham?

Honey-glazed ham contains more calories than plain roasted ham due to the added sugar from the glaze. A 3.5-ounce serving of honey-glazed ham typically has about 165-180 calories compared to 145 calories for plain cured roasted ham. The glaze adds roughly 20-35 extra calories per serving, mostly from sugar.

Is ham considered a processed meat?

Yes, most commercially available ham is classified as a processed meat because it has been cured, smoked, or treated with preservatives such as sodium nitrite. The World Health Organization has classified processed meats as a Group 1 carcinogen, meaning there is sufficient evidence that regular consumption increases colorectal cancer risk. Choosing uncured or nitrate-free options and moderating intake can help reduce this concern.

Why is ham so high in sodium?

Ham is high in sodium because the curing process relies on salt (sodium chloride) to preserve the meat, prevent bacterial growth, and develop flavor. A 3.5-ounce serving of cured ham contains about 1,200 mg of sodium, which is roughly 50% of the recommended daily limit. Low-sodium ham varieties are available and typically contain 25-40% less sodium than regular versions.

How does ham compare to turkey nutritionally?

Ham and roasted turkey breast have comparable calorie counts, with ham at about 145 calories per 3.5 ounces and turkey breast at around 135 calories. Turkey breast is leaner, with roughly 1-2 grams of fat compared to ham's 5.5 grams, and contains significantly less sodium. However, ham provides more thiamine and iron, making each a reasonable protein choice depending on dietary priorities.