Calories in Ham
Ham contains 145 kcal per 100 g. A typical serving — 2 slices (50 g) — carries about 73 kcal.
A relatively lean cold cut; its salt content, however, is high.
Nutrition facts
| Nutrient | Per 100 g | Per serving — 2 slices (50 g) |
|---|---|---|
| Calories | 145 kcal | 73 kcal |
| Protein | 21 g | 11 g |
| Fat | 6 g | 3 g |
| Carbohydrates | 1.5 g | 0.8 g |
How much exercise burns one serving?
~18 minutes
~7 minutes
Approximate, for a ~73 kcal serving and a ~70 kg adult (walking ~4 kcal/min, running ~10 kcal/min).
Frequently asked questions
How many calories are in ham?
Ham contains 145 kcal per 100 g. A typical serving — 2 slices (50 g) — carries about 73 kcal.
How much protein, fat and carbohydrate does ham have?
Per 100 g: 21 g protein, 6 g fat and 1.5 g carbohydrates. That makes ham a good protein source.
Is ham suitable for a diet?
In moderation — 145 kcal per 100 g is a medium calorie density. A serving (2 slices (50 g)) carries ~73 kcal, so portion size matters. A relatively lean cold cut; its salt content, however, is high.
How much does one serving of ham weigh?
The typical serving is 2 slices (50 g) — about 50 g, which equals ~73 kcal.
How much exercise burns one serving of ham?
Roughly 18 minutes of brisk walking or 7 minutes of running (approximate, for a ~70 kg adult: walking ~4 kcal/min, running ~10 kcal/min).
More from “Meat”
Values are rounded average reference figures per 100 g/ml (USDA FoodData Central and European food-composition tables). Real values vary with variety, recipe and preparation — the label of a specific product always takes precedence. This information is not medical or dietary advice.