How Many Calories in Ham?
FoodIdentifier.comSliced ham (regular, approximately 11% fat) has 164 calories per 100 grams, according to USDA FoodData Central (FDC ID 173864). One slice (28g) has 46 calories, and a 56-gram serving has 92 calories. Ham provides 16.6g protein per 100g but carries 814mg sodium — the honest catch for a lean meat.
🔬 Nutrition Facts — Per 1 slice (28g)
Source: USDA FoodData Central · 2026
🥗 Key Ingredients & Nutrients at a Glance
📊 Quick Facts
- •Per 100g: 164 calories | 16.6g protein | 8.8g fat | 814mg sodium
- •Per slice (28g): 46 calories | 4.6g protein | 2.5g fat — common serving
- •Per 56g serving: 92 calories | 9.3g protein | 4.9g fat
- •Sodium: 814mg per 100g — 228mg per slice, 456mg per 56g serving
- •vs Bacon: Ham 164 cal/100g vs bacon 468 cal/100g (ham is about a third)
- •vs Sausage: Ham 164 cal/100g vs sausage 325 cal/100g (ham is about half)
- •Protein: 16.6g per 100g — 4.6g per slice
- •Best choice: Ham is the leanest breakfast meat, but watch sodium
🚨 Top Problems — Solved
Note: This page is about sliced ham (regular, approximately 11% fat), per USDA FoodData Central FDC ID 173864. Calories and nutrition values may differ for country ham, deli-thin sliced, honey-baked, or other varieties.
Ham Nutrition Facts — Per 100g (USDA FDC 173864)
| Nutrient | Per 100g |
|---|---|
| Calories | 164 kcal |
| Protein | 16.6 g |
| Total Fat | 8.8 g |
| Saturated Fat | 2.9 g |
| Total Carbohydrate | 3.6 g |
| Dietary Fiber | 1.3 g |
| Total Sugars | 1.0 g |
| Sodium | 814 mg |
| Cholesterol | 53 mg |
| Iron | 0.9 mg |
Ham Calories by Serving
Serving values are calculated from the per-100g data above multiplied by serving weight.
| Serving | Weight | Cal | Protein | Fat | Carbs | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|---|---|
| 1 slice | 28g | 46 | 4.6g | 2.5g | 1.0g | 0.4g | 0.3g | 228mg |
| 2 slices | 56g | 92 | 9.3g | 4.9g | 2.0g | 0.7g | 0.6g | 456mg |
| 3 slices | 84g | 138 | 13.9g | 7.4g | 3.0g | 1.1g | 0.8g | 684mg |
Ham vs Bacon vs Sausage — Calorie Comparison
Ham is the leanest of the three common breakfast meats. Bacon is highest in calories per 100g because it is mostly fat, while sausage sits between them. Ham wins on calories but loses on sodium.
| Meat | Per 100g Cal | Per Serving Cal | Sodium/100g | Notes |
|---|---|---|---|---|
| 🍖 Ham, sliced (FDC 173864) | 164 kcal | 46 kcal per slice (28g) | 814 mg | Leanest — but salty |
| 🥓 Sausage, cooked (FDC 174578) | 325 kcal | 88 kcal per patty (27g) | 814 mg | About double ham |
| 🥓 Bacon, cooked (FDC 168322) | 468 kcal | 54 kcal per slice (11.5g) | 1717 mg | Highest — mostly fat |
Ham and Weight Loss — Practical Tips
Ham is the leanest common breakfast meat at 164 calories per 100g and 46 calories per slice, with 16.6g protein per 100g. Two slices (56g) give 9.3g protein for just 92 calories — a strong protein-to-calorie ratio. The honest catch is sodium: ham has 814mg per 100g, so two slices deliver 456mg. If you are watching sodium, check labels for lower-sodium varieties or keep portions to one or two slices. Compared to bacon (468 cal/100g) and sausage (325 cal/100g), ham is the clear low-calorie choice — but bacon and sausage both have lower sodium per serving in some varieties, so read the label if sodium matters to you. This is not medical advice — talk to your doctor.
Scan Any Food — Get Calories in Seconds
Snap a photo of any meal and get instant calories, macros, and nutrition facts. No app download, no sign-up.
Related Nutrition Answers
This is not medical advice — talk to your doctor.
Scan Any Food Instantly — Free
No sign-up. No app. Snap a photo → full nutrition in 3 seconds.
Try Free Food Scanner →🔧 Free Health Tools
❓ Frequently Asked Questions (8)
Click any question to expand the expert answer
🔗 Core Tools
📊 Popular Content Hubs
Scan Any Food Instantly — Free
No sign-up. No app. Snap a photo → get full nutrition in 3 seconds.
Try Free Food Scanner →📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.