Ham (3 oz, 85 g) has 151 calories, 19.2 g protein, 0 g carbohydrate and 7.7 g fat, according to USDA FoodData Central. 100 g has 178 calories. Change the serving below and the label, the summary and the full nutrient table update together.
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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3 oz (85 g)
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| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 151 | 178 | |
| Total fat | 7.7 g | 10% | 9.02 g |
| Saturated fat | 2.7 g | 13% | 3.12 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 3.8 g | 4.44 g | |
| Polyunsaturated fat | 1.2 g | 1.41 g | |
| Cholesterol | 50 mg | 17% | 59 mg |
| Sodium | 1275 mg | 55% | 1,500 mg |
| Total carbohydrate | 0 g | 0% | 0 g |
| Dietary fiber | 0 g | 0% | 0 g |
| Total sugars | 0 g | 0 g | |
| Added sugars | not reported | ||
| Protein | 19.2 g | 22.6 g | |
| Vitamins | |||
| Vitamin D | 0.68 mcg | 3% | 0.8 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.26 mg | 2% | 0.31 mg |
| Vitamin K | 0 mcg | 0% | 0 mcg |
| Thiamin (B1) | 0.62 mg | 52% | 0.73 mg |
| Riboflavin (B2) | 0.28 mg | 22% | 0.33 mg |
| Niacin (B3) | 5.2 mg | 33% | 6.15 mg |
| Vitamin B6 | 0.26 mg | 16% | 0.31 mg |
| Folate (DFE) | 2.6 mcg | 1% | 3 mcg |
| Vitamin B12 | 0.6 mcg | 25% | 0.7 mcg |
| Choline | 75 mg | 14% | 88.4 mg |
| Minerals | |||
| Calcium | 6.8 mg | 1% | 8 mg |
| Iron | 1.1 mg | 6% | 1.34 mg |
| Potassium | 348 mg | 7% | 409 mg |
| Magnesium | 19 mg | 4% | 22 mg |
| Phosphorus | 239 mg | 19% | 281 mg |
| Zinc | 2.1 mg | 19% | 2.47 mg |
| Copper | 0.12 mg | 14% | 0.15 mg |
| Manganese | <0.1 mg | 2% | 0.04 mg |
| Selenium | 17 mcg | 31% | 19.8 mcg |
| Other | |||
| Water | 54.9 g | 64.5 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
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Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 140 g | 249 | 0 g | 31.7 g | 12.6 g | 0 g | 0 g |
| 3 oz | 85 g | 151 | 0 g | 19.2 g | 7.7 g | 0 g | 0 g |
| 100 g | 100 g | 178 | 0 g | 22.6 g | 9 g | 0 g | 0 g |
Ham (3 oz, 85 g) has 151 calories. 100 g has 178 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 150.
An ounce of roasted ham (28.35 g) has about 50 calories in this USDA record, a 3 oz piece (85 g) about 151, and a cup of diced ham (140 g) about 249.
Ham (3 oz, 85 g) has 1275 mg of sodium, 55% of the Daily Value. 100 g has 1,500 mg. That is 20% DV or more per serving, which the FDA treats as high.
Ham (3 oz, 85 g) has 0.62 mg of thiamin, 52% of the Daily Value. 100 g has 0.73 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
100 g of ham has 178 calories, 22.6 g protein, 0 g carbohydrate, 0 g fiber, 0 g sugars and 9.02 g fat.
About 0% of the calories in ham come from carbohydrate, 47% from fat and 53% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Per 100 g, compared with the other 335 pork in this database, ham has fewer calories than 51% of them and more protein than 54%.
The same serving of ham, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
| Fat / Lipides | 8 g | 10 % |
| Saturated / Saturés | 2.7 g + Trans 0 g | 13 % |
| Cholesterol / Cholestérol | 50 mg | 17 % |
| Sodium | 1280 mg | 55 % |
| Carbohydrate / Glucides | 0 g | 0 % |
| Fibre / Fibres | 0 g | 0 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 19 g | |
| Vitamin D / Vitamine D | 1 mcg | 3 % |
| Calcium | 7 mg | 1 % |
| Iron / Fer | 1 mg | 6 % |
| Potassium | 348 mg | 10 % |
| Per 100g | |
|---|---|
| Energy | 745 kJ / 178 kcal |
| Fat | 9.0 g |
| of which saturates | 3.1 g |
| Carbohydrate | 0.0 g |
| of which sugars | 0.0 g |
| Protein | 23 g |
| Salt | 3.8 g |
| Per 100g | Per 85g | %RI* | |
|---|---|---|---|
| Energy | 745 kJ 178 kcal |
633 kJ 151 kcal |
7.6% |
| Fat | 9.0g | 7.7g | 11% |
| of which saturates | 3.1g | 2.7g | 13% |
| Carbohydrate | 0 gg | 0 gg | <1% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 23g | 19g | 38% |
| Salt | 3.8g | 3.2g | 53% |
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| HamPork, cured, ham, boneless, regular (approximately 11% fat), roasted | 178 | 22.6 g | 9.02 g | 0 g |
| Canned HamPork, cured, ham, extra lean and regular, canned, unheated | 144 | 18 g | 7.46 g | 0 g |
| Extra Lean HamPork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | 145 | 20.9 g | 5.53 g | 1.5 g |
| Low Sodium HamPork, cured, ham, boneless, low sodium, extra lean and regular, roasted | 165 | 22 g | 7.7 g | 0.5 g |
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Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 167872: "Pork, cured, ham, boneless, regular (approximately 11% fat), roasted". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field, and this processed food may contain some, so added sugars are shown as not reported. The label panel prints 0 g because a row cannot be blank; a real product label needs the figure from its recipe. View the USDA record ↗
