Ham
Ham, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 135 kcal |
| Protein | 20.2 g |
| Fat | 5.8 g |
| Carbs | 0.8 g |
Cooked ham is cured and typically heat-processed pork, most often sliced and eaten cold in sandwiches, served alongside eggs at breakfast, or diced into pasta, salads and casseroles. Per 100 g, it provides 135 kcal, 20.2 g of protein, 5.8 g of fat and just 0.8 g of carbohydrates, making it a high-protein, low-carb option. Sodium is notably high at 797 mg per 100 g, a direct result of the curing process, while potassium reaches 327 mg and phosphorus 188 mg. It also contributes 71.8 mg of choline, 18.1 mg of vitamin C and 5.5 mg of niacin per 100 g. No glycemic index is assigned, as the carbohydrate content is negligible. Cooked ham fits gluten-free, dairy-free, keto and low-FODMAP dietary patterns.
How many calories in cooked ham?
Cooked ham contains 135 kcal per 100 g. A typical 30 g deli slice comes in at around 40 kcal, while a generous 80 g serving delivers roughly 108 kcal.
How much sodium is in cooked ham?
Cooked ham contains 797 mg of sodium per 100 g, which is relatively high compared to most unprocessed meats. This reflects the salt used during the curing process, so portion size is worth keeping in mind if you are watching sodium intake.
Is cooked ham keto-friendly?
Yes, cooked ham is considered keto-friendly, with only 0.8 g of carbohydrates per 100 g alongside 20.2 g of protein and 5.8 g of fat. It fits comfortably within typical daily carbohydrate limits for a ketogenic diet.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 135 kcal |
| Protein | 20.2 g |
| Fat | 5.8 g |
| Carbs | 0.79 g |
| Sugars | 0.70 g |
| Fiber | 0.050 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.6 g |
| Monounsaturated | 1.4 g |
| Polyunsaturated | 0.52 g |
| Trans | 0 g |
| Omega-3 | 0.051 g |
| Omega-6 | 0.45 g |
| Cholesterol | 40.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 7.0 mg |
| Iron | 0.60 mg |
| Magnesium | 23.5 mg |
| Phosphorus | 188 mg |
| Potassium | 327 mg |
| Sodium | 797 mg |
| Zinc | 1.7 mg |
| Copper | 0.077 mg |
| Manganese | 0.020 mg |
| Selenium | 10.4 mcg |
| Iodine | 4.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 1.0 mcg |
| Vitamin C | 18.1 mg |
| Vitamin D | 0.38 mcg |
| Vitamin E | 0.11 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.52 mg |
| Riboflavin (B2) | 0.17 mg |
| Niacin (B3) | 5.5 mg |
| Pantothenic acid (B5) | 0.60 mg |
| Vitamin B6 | 0.30 mg |
| Folate (B9) | 2.0 mcg |
| Vitamin B12 | 0.38 mcg |
| Choline | 71.8 mg |
