Mealiv
Ham Nutrition: Calories and Protein Content
Ham contains 145 calories per 100g with 21.6g protein, making it a protein-dense option. A single slice (23g) provides 33 calories, meaning typical deli servings of 4-5 slices add up to 130–165 calories. The relatively low fat content (5.5g per 100g) keeps the calorie count moderate compared to fattier cuts of meat.
Nutrition Summary
- 145 calories per 100g
- 21.6g protein per 100g
- 5.5g fat per 100g
- 1.5g carbs per 100g
- 33 calories per single slice (23g)
Calories by Serving Size
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100g | 100g | 145 | 21.6g | 1.5g | 5.5g |
| 1 slice | 23g | 33 | 5g | 0.3g | 1.3g |
Portion Notes
- One slice (23g) = 33 calories; doubling your portion to 2 slices adds 66 calories total
- A typical serving of 50g (about 2 slices) contains 73 calories and 10.8g protein
- 100g (roughly 4–5 slices depending on thickness) = 145 calories
- Tracking by slice is practical for deli ham; weigh once to establish your slice weight, then count slices for quick logging
Frequently Asked Questions
How many calories are in a typical ham sandwich?
A 50g serving of ham (2 slices) contains 73 calories. The total depends on bread, spread, and other ingredients.
Is ham high in protein?
Yes. Ham contains 21.6g protein per 100g, which is similar to chicken breast (31g per 100g) but with lower fat content than chicken thigh (10.9g fat per 100g).
Does ham contain carbs?
Ham contains 1.5g carbs per 100g, which is negligible for most tracking purposes.
What's the best way to track ham calories?
Count slices if eating deli ham — each slice (23g) is approximately 33 calories. For larger portions, weigh to 50g or 100g increments.
How does ham compare to other meats?
Ham (145 kcal, 21.6g protein, 5.5g fat per 100g) contains more fat than turkey breast (135 kcal, 29.9g protein, 0.7g fat) but less fat than chicken thigh (209 kcal, 26g protein, 10.9g fat).
Track Ham in Your Food Diary
Log ham by slice or 100g serving. Mealiv saves your portion sizes so tracking deli ham is faster next time.
Track Ham Calories