Nutrition for Ham

Calories, Protein, Vitamins and More

image of ham source

Ham Nutrition Summary

One pound of ham (453.6 grams) contains 1193 calories and 73.8 grams of protein. Ham consist of 57% water, 2% carbohydrates, 16% protein, and 21% fat.

Ham is an excellent source of many nutrients, including protein, Vitamin D, calcium, iron, potassium, thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12. It also contains significant amounts of magnesium, choline, zinc, copper, phosphorus and selenium.

In one pound of ham:

  • Calories: 1193
  • Protein: 73.8 g
  • Fat: 93.8 g, (Saturated: 32.6 g)
  • Cholesterol: 317.5 mg
  • Sodium: 5647.3 mg
There is no significant amounts of sugar or dietary fiber in ham.

See the Ham Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Ham, minced.

Calories in Ham

Ham has 1193 calories per pound or 263 calories for every 100 grams. Most of its calories are from fat and protein.

72% of calories in ham are from fat, 25% of calories are from protein and 3% of calories are from carbohydrates.

Calories from Fat

The majority, or 72% of the calories in Ham are from fat. Ham is high in total fat, with 93.8 grams or 147% of recommended daily values per pound. Most of the fat in ham are healthier unsaturated fats but it also contains a high amount of saturated fat, about 180% of recommended daily values.

Ham contains 317.5 mg of cholesterol and no trans-fat.

  • Total fat: 93.8 g
  • Cholesterol: 317.5 mg
  • Saturated fat: 32.6 g
  • Monounsaturated fat: 43.5 g
  • Polyunsaturated fat: 11.2 g
There is no significant amounts of trans fat in ham.

Omega-3 and Omega-6 in Ham

Ham is a source of healthy omega-3 fatty acids, containing a total of 1.41 grams for every pound. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 1.41 g
Also a good source of omega-6 fatty acids, every pound of ham contains a total of 9.8 grams of omega-6. In addition, a large portion of the omega-6 in ham comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 9.8 g
The omega-6 to omega-3 ratio in ham is 7: 1.

Calories Similar to Ham

Some other proteins with similar calories to ham by weight:

Protein in Ham

An excellent source of protein, a single pound of Ham contains 148% of recommended daily values or 73.8 grams of protein. In addition, ham is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 73.85 g
  • Tryptophan: 0.71 g
  • Threonine: 3.33 g
  • Isoleucine: 3.18 g
  • Leucine: 5.71 g
  • Lysine: 6.19 g
  • Methionine: 2.07 g
  • Phenylalanine: 2.91 g
  • Valine: 3.39 g
  • Histidine: 2.74 g

Protein Similar to Ham

Some other proteins with similar amounts of protein to ham by weight:

Vitamins and Minerals in Ham

An good source of many nutrients, ham contains abundant amounts of calcium, iron, potassium, thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12. In fact, a single pound of ham contains 294% of recommended daily values or 3.2 milligrams of thiamin. Also an excellent source of potassium, a single pound of ham contains 61% of recommended daily values or 1410.7 milligrams of potassium.

Vitamins in ham (1 pound):
  • Thiamin: 3.2 mg
  • Riboflavin: 0.9 mg
  • Niacin: 18.9 mg
  • Vitamin b6: 1.2 mg
  • Vitamin e: 1.2 mg
  • Folate: 4.5 ug
  • Vitamin b12: 4.3 ug
Minerals in ham (1 pound):
  • Calcium: 45.4 mg
  • Potassium: 1410.7 mg
  • Iron: 3.6 mg
  • Magnesium: 72.6 mg
  • Zinc: 8.6 mg
  • Selenium: 90.7 ug
  • Phosphorus: 712.2 mg
  • Copper: 0.4 mg
  • Manganese: 0.1 mg
  • Choline: 314.8 mg
There is no significant amounts of vitamin a, pantothenic acid, vitamin c or vitamin k in ham.

Similar to Ham for Thiamin (Vit B1)

Here are some other proteins with similarly abundant amounts of thiamin (Vit B1) to ham:

Ham Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Ham in Cooking

Ham is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of ham.

Friends and Relatives of Ham

Foods commonly cooked with ham:

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