How healthy is ham?
Is ham healthy? It can fit a healthy diet as an occasional food. Ham scores 22/100 on the HowHealthyIs Score: 100 g provides 164 kcal, 17 g protein and 287 mg potassium. Sliced ham is a lean source of protein, but it is cured processed meat and high in salt. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Ham ranks higher than 22% of them.
Counts in favor (% daily value per 100 kcal)
- Protein20%
- Potassium4%
- Iron3%
- Magnesium3%
- Fiber3%
- Vitamin C3%
- Calcium1%
- Vitamin E0%
- Vitamin A0%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium22%
Raw NRF9.3: 38 minus 23 = 15. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in ham?
Calories92kcal
Protein9.3g
Carbohydrates2g
Fat4.9g
Fiber0.7g
Sugars0.6g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 164 kcal | 92 kcal | |
| Protein | 17 g | 9.3 g | 19% |
| Carbohydrates | 3.6 g | 2 g | 1% |
| Fiber | 1.3 g | 0.7 g | 3% |
| Sugars | 1 g | 0.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 8.8 g | 4.9 g | 6% |
| Saturated fat | 0.5 g | 0.3 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 4 mg | 2.2 mg | 2% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 24 mg | 13 mg | 1% |
| Iron | 1 mg | 0.6 mg | 3% |
| Potassium | 287 mg | 161 mg | 3% |
| Magnesium | 22 mg | 12 mg | 3% |
| Sodium | 814 mg | 456 mg | 20% |
Source: USDA FoodData Central, "Ham, sliced, regular (approximately 11% fat)" (FDC 173864). Values rounded.
Why is ham good for you?
- 9.3 g protein in 2 slices, 19% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Occasional sandwiches
- Small amounts in soups
What should you watch out for?
- Processed meat: the WHO links regular intake to higher colorectal cancer risk. Very salty.
What can you eat instead of ham?
Foods you can use the same way with a higher HowHealthyIs Score.
How does ham compare?
Common questions about ham
How many calories are in ham?
100 g of ham has 164 kcal. A typical portion, 2 slices (56 g), has about 92 kcal.
How much protein is in ham?
Ham has 17 g of protein per 100 g, or about 9.3 g in 2 slices.
Is ham good for weight loss?
Ham is fairly calorie-dense (164 kcal per 100 g), so portion size matters more than the food itself. 2 slices is about 92 kcal.