Nutrition for Spam

Calories, Protein, Vitamins and More

image of spam source

Spam Nutrition Summary

One ounce of spam (28 grams) contains 82 calories and 3.5 grams of protein. Spam consist of 56% water, 3% carbohydrates, 13% protein, and 25% fat.

Spam is an excellent source of a few nutrients, including Vitamin C and potassium. It also contains significant amounts of selenium, phosphorus and choline.

In one ounce of spam:

  • Calories: 82
  • Protein: 3.5 g
  • Fat: 7 g, (Saturated: 2.5 g)
  • Cholesterol: 21.3 mg
  • Sodium: 290.1 mg
There is no significant amounts of sugar or dietary fiber in spam.

See the Spam Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium.

Calories in Spam

Spam has 82 calories per ounce or 293 calories for every 100 grams. Most of its calories are from fat and protein.

78% of calories in spam are from fat, 17% of calories are from protein and 5% of calories are from carbohydrates.

Calories from Fat

The majority, or 78% of the calories in Spam are from fat. Spam is high in total fat, with 7 grams or 11% of recommended daily values per ounce. Most of the fat in spam are healthier unsaturated fats.

Spam contains 21.3 mg of cholesterol and no trans-fat.

  • Total fat: 7 g
  • Cholesterol: 21.3 mg
  • Saturated fat: 2.5 g
  • Monounsaturated fat: 3.5 g
  • Polyunsaturated fat: 0.7 g
There is no significant amounts of trans fat in spam.

Omega-6 in Spam

A good source of omega-6 fatty acids, every ounce of spam contains a total of 0.7 grams of omega-6. In addition, a large portion of the omega-6 in spam comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.68 g

Calories Similar to Spam

Some other proteins with similar calories to spam by weight:

Protein in Spam

An excellent source of protein, a single ounce of Spam contains 7% of recommended daily values or 3.5 grams of protein. However, the protein in spam is not complete, meaning it does not contain all 9 essential amino acids. Specifically, spam is low in tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine.

  • Protein: 3.5 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in spam.

Protein Similar to Spam

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

Vitamins and Minerals in Spam

An good source of nutrients, spam contains abundant amounts of Vitamin C and potassium. In fact, a single ounce of spam contains 16% of recommended daily values or 12 milligrams of Vitamin C.

Vitamins in spam (1 oz):
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.9 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 12 mg
  • Vitamin e: 0.1 mg
  • Folate: 1.1 ug
  • Vitamin b12: 0.2 ug
Minerals in spam (1 oz):
  • Potassium: 157.9 mg
  • Iron: 0.2 mg
  • Magnesium: 3.9 mg
  • Zinc: 0.6 mg
  • Selenium: 7 ug
  • Phosphorus: 30.5 mg
  • Choline: 17.1 mg
There is no significant amounts of calcium, copper, manganese, vitamin a, pantothenic acid or vitamin k in spam.

Similar to Spam for Vitamin C

Here are some other proteins with similarly abundant amounts of Vitamin C to spam:

Spam Nutrition Chart


( - g )

G %
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
G %
cholesterol MG
MG %
Vitamin C
MG %
Vitamin D
IU %
MG %
MG %
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
folate (Vitamin B9)
UG %
Vitamin B12
UG %
Vitamin E
MG %
MG %
MG %
Water G
UG %
MG %
MG %
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.

Spam in Cooking

Most recipes call for one or two spams of spam.

get Nutrition for food