Meat & Poultry
Ham nutrition facts
A 1 undetermined slice (28 g) serving of ham provides 46 calories, 5 g protein, 1 g carbohydrate, and 2 g fat — about 41% of its calories from protein, 9% from carbohydrate, and 50% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (28 g)
- Vitamin C
- 1.12 mg
- Vitamin E
- 0.02 mg
- Thiamin (B1)
- 0.18 mg
- Riboflavin (B2)
- 0.05 mg
- Niacin (B3)
- 0.81 mg
- Vitamin B6
- 0.09 mg
- Folate (DFE)
- 1.96 mcg
- Vitamin B12
- 0.12 mcg
- Magnesium
- 6.16 mg
- Phosphorus
- 42.8 mg
- Zinc
- 0.38 mg
- Copper
- 0.02 mg
- Manganese
- 0.16 mg
- Selenium
- 5.80 mcg
Nutrition highlights
Per 1 undetermined slice (28 g), ham is a good source of Thiamin and Selenium.
% of the FDA Daily Value per 1 undetermined slice (28 g) serving.
Key metrics
Nutrient density
Per 100 kcal, ham delivers about 8% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest meat & poultry to ham by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, ham is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in ham?
- A 1 undetermined slice (28 g) serving of ham has about 46 calories. Per 100 g, it has 164 calories — a moderate calorie density.
- How much protein is in ham?
- Ham provides about 5 g of protein per 1 undetermined slice (28 g) serving.
- What are the macros in ham?
- Per serving, ham has roughly 5 g protein, 1 g carbohydrate, and 2 g fat. By calories, that is 41% protein, 9% carbohydrate, and 50% fat.
- Is ham high in protein?
- Ham has a protein density of about 10.1 g per 100 kcal, and 41% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in ham?
- Per 1 undetermined slice (28 g), ham is a notable source of Thiamin and Selenium. The label above lists the full micronutrient profile with % Daily Values.
Use it
More meat & poultry
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 173864 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Ham Nutrition Facts.” https://www.nutrifactshub.com/foods/ham