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Food · Sausages and Luncheon Meats

Ham nutrition facts

A typical portion of ham (1 cup; 135 g, ham) has 160 calories and 26g of protein (USDA FoodData Central). USDA lists 19 descriptions of it: per 100 g they range from 101 calories (prepackaged or deli, luncheon meat) to 263 (minced).

Nutrition Facts

Serving size1 cup (135g)
Amount per serving
Calories160
% Daily Value*
Total Fat 5g7%
Saturated Fat 1.5g9%
Trans Fat not declared
Cholesterol 75mg24%
Sodium 1550mg67%
Total Carbohydrate 2g1%
Dietary Fiber 0g0%
Total Sugars 2g
Includes Added Sugars not declared
Protein 26g51%
Vitamin D 0.9mcg5%
Calcium 10mg1%
Iron 1.1mg6%
Potassium 500mg11%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Ham, scaled to the portion. Check the USDA record.

Protein per 100 g
19g
more than 71% of 8,218 USDA reference foods
Calories per 100 g
117
more than 32% of reference foods
Sodium per 100 g
1,149mg
more than 97% of reference foods

1 cup weighs 135 g in USDA's record for Ham (FDC 2705878); across 6 records of ham USDA weighs it at 56 to 162 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 5% carbohydrate, 30% fat and 65% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Selenium46 µg in 1 cup (135 g), 83% of the Daily Value
  • Niacin8.2 mg in 1 cup (135 g), 51% of the Daily Value
  • Thiamin0.6 mg in 1 cup (135 g), 48% of the Daily Value
  • Vitamin B60.6 mg in 1 cup (135 g), 33% of the Daily Value
  • Phosphorus373 mg in 1 cup (135 g), 30% of the Daily Value
  • Zinc2.5 mg in 1 cup (135 g), 23% of the Daily Value
  • Vitamin B120.5 µg in 1 cup (135 g), 23% of the Daily Value
  • Riboflavin0.3 mg in 1 cup (135 g), 20% of the Daily Value
  • Copper0.2 mg in 1 cup (135 g), 19% of the Daily Value
  • Choline102 mg in 1 cup (135 g), 19% of the Daily Value

Source: USDA FoodData Central (FDC 2705878), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of ham USDA describes

Minced has the most calories per 100 g (263); the fewest: Prepackaged or deli, luncheon meat (101)

Calories per 100 g by USDA description of hamHam117Prosciutto195Canned167Turkey, extra lean, prepackaged…134Restaurant121Smoked, extra lean, low sodium141For use with vegetables117Honey, smoked, cooked122Calories per 100 g by USDA description of hamHam117Prosciutto195Canned167Turkey, extra lean, prepackaged…134Restaurant121Smoked, extra lean, low sodium141For use with vegetables117Honey, smoked, cooked122Calories per 100 g by USDA description of hamHam117Prosciutto195Canned167Turkey, extra lean, prepackaged…134Restaurant121Smoked, extra lean, low sodium141For use with vegetables117Honey, smoked, cooked122Calories per 100 g by USDA description of hamHam117Prosciutto195Canned167Turkey, extra lean, prepackaged…134Restaurant121Smoked, extra lean, low sodium141For use with vegetables117Honey, smoked, cooked122Calories per 100 g by USDA description of hamHam117Prosciutto195Canned167Turkey, extra lean, prepackaged…134Restaurant121Smoked, extra lean, low sodium141For use with vegetables117Honey, smoked, cooked122Calories per 100 g by USDA description of hamHam117Prosciutto195Canned167Turkey, extra lean, prepackaged…134Restaurant121Smoked, extra lean, low sodium141For use with vegetables117Honey, smoked, cooked122Calories per 100 g by USDA description of hamHam117Prosciutto195Canned167Turkey, extra lean, prepackaged…134Restaurant121Smoked, extra lean, low sodium141For use with vegetables117Honey, smoked, cooked122Calories per 100 g by USDA description of hamHam117Prosciutto195Canned167Turkey, extra lean, prepackaged…134Restaurant121Smoked, extra lean, low sodium141For use with vegetables117Honey, smoked, cooked122Calories per 100 g by USDA description of hamHam117Prosciutto195Canned167Turkey, extra lean, prepackaged…134Restaurant121Smoked, extra lean, low sodium141For use with vegetables117Honey, smoked, cooked122
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 19 USDA descriptions of ham, per 100 g
USDA descriptionCaloriesProteinFatSodium
Ham11719 g3.9 g1,149 mg
Ham, prosciutto19527.8 g8.3 g2,695 mg
Ham, cannedSame values: Ham, ground16720.9 g8.4 g1,068 mg
Ham, turkey, sliced, extra lean, prepackaged or deli13419.6 g5.8 g1,038 mg
Ham, sliced, restaurant12119.6 g3.7 g1,030 mg
Ham, smoked, extra lean, low sodium14118.5 g2.7 g1,062 mg
Ham, for use with vegetables11718 g4.4 g1,193 mg
Ham, honey, smoked, cooked12217.9 g2.4 g900 mg
Ham, sliced, pre-packaged, deli meat (96%fat free, water added) (SR Legacy)10716.9 g4 g945 mg
Ham, sliced, pre-packaged, deli meat (96%fat free, water added) (Foundation)10616.7 g3.7 g1,040 mg
Ham, prepackaged or deli, luncheon meat10116.7 g3.7 g890 mg
Ham, prepackaged or deli, luncheon meat, reduced sodium10116.7 g3.7 g660 mg
Ham, sliced, regular (approximately 11% fat)16416.6 g8.8 g814 mg
Ham, chopped, not canned22116.5 g16.7 g1,194 mg
Ham, minced26316.3 g20.7 g1,245 mg
Ham, chopped, canned23916.1 g18.8 g1,280 mg
Ham, potatoes, and vegetables excluding carrots, broccoli, and dark-green leafy; no sauce1265.6 g5.1 g457 mg
Ham, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; no sauce1285.5 g5.9 g461 mg

Every nutrient in this record (65)

The portion is 1 cup (135 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein25.7 g19.0 g51%
Total lipid (fat)5.22 g3.87 g7%
Carbohydrate, by difference2.13 g1.58 g1%
Energy158 kcal117 kcal
Alcohol, ethyl0 g0 g
Water97.1 g71.9 g
Total Sugars2.08 g1.54 g
Fiber, total dietary0 g0 g0%
Cholesterol72.9 mg54.0 mg24%
Fatty acids, total saturated1.73 g1.28 g9%
Fatty acids, total monounsaturated2.36 g1.75 g
Fatty acids, total polyunsaturated0.74 g0.55 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca10.8 mg8.00 mg1%
Iron, Fe1.13 mg0.84 mg6%
Magnesium, Mg27.0 mg20.0 mg6%
Phosphorus, P373 mg276 mg30%
Potassium, K501 mg371 mg11%
Sodium, Na1,551 mg1,149 mg67%
Zinc, Zn2.48 mg1.84 mg23%
Copper, Cu0.17 mg0.12 mg19%
Selenium, Se45.6 µg33.8 µg83%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol17.6 µg13.0 µg
Vitamin A, RAE17.6 µg13.0 µg2%
Carotene, beta0 µg0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.30 mg0.22 mg2%
Vitamin D (D2 + D3)0.94 µg0.70 µg5%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.58 mg0.43 mg48%
Riboflavin0.26 mg0.19 mg20%
Niacin8.17 mg6.05 mg51%
Vitamin B-60.55 mg0.41 mg33%
Folate, total1.35 µg1.00 µg
Vitamin B-120.54 µg0.40 µg23%
Choline, total102 mg75.6 mg19%
Vitamin K (phylloquinone)0 µg0 µg0%
Folic acid0 µg0 µg
Folate, food1.35 µg1.00 µg
Folate, DFE1.35 µg1.00 µg0%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00.0027 g0.0020 g
SFA 12:00.0027 g0.0020 g
SFA 14:00.062 g0.046 g
SFA 16:01.08 g0.80 g
SFA 18:00.53 g0.40 g
MUFA 18:12.15 g1.59 g
PUFA 18:20.59 g0.44 g
PUFA 18:30.024 g0.018 g
PUFA 20:40.073 g0.054 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10.14 g0.10 g
PUFA 18:40 g0 g
MUFA 20:10.034 g0.025 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0.0027 g0.0020 g

Source: USDA FoodData Central, FDC 2705878: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in ham?

160 in 1 cup (135 g) of ham; 101 to 263 per 100 g across USDA's descriptions.

How much protein is in ham?

26g in 1 cup; 19 g per 100 g.

How much sodium is in ham?

1550mg in 1 cup; 1,149 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov