Food calories · USDA data
Calories in ham
151 calories
in 3 oz, 85 g
- Protein
- 19.2 g
- Carbs
- 0 g
- Fat
- 7.7 g
- Fiber
- 0 g
Ham has 151 calories. That is USDA's figure for 3 oz, which weighs 85 g. Per 100 g, ham has 178 calories.
Most of its calories (53%) come from protein, with fat next at 47%. It gives 19.2 g of protein, 38% of the 50 g Daily Value, which the FDA's rule of thumb counts as high.
It takes 56 g of ham to reach 100 calories, which is about 0.7 × 3 oz.
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 3 oz | 85 g | 151 | 19.2 g | 0 g | 7.7 g |
| 1 cup | 140 g | 249 | 31.7 g | 0 g | 12.6 g |
| 1 oz | 28.3 g | 50 | 6.4 g | 0 g | 2.6 g |
| 100 g | 100 g | 178 | 22.6 g | 0 g | 9 g |
Portion weights are USDA's own. Your ham may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 53% of calories (22.6 g per 100 g)
- Carbohydrate: 0% (0 g per 100 g, of which 0 g fiber)
- Fat: 47% (9 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, deli turkey has the fewest calories of these four (106 per 100 g) and pork sausage the most (325).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham | 178 | 22.6 g | 0 g | 9 g |
| Deli turkey | 106 | 14.8 g | 2.2 g | 3.8 g |
| Hot dog | 315 | 11.7 g | 3 g | 28.1 g |
| Pork sausage | 325 | 18.5 g | 1.4 g | 27.3 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories is in ham?
Ham has 151 calories. USDA weighs 3 oz at 85 g, and ham has 178 calories per 100 g.
How much protein does ham have?
3 oz (85 g) has 19.2 g of protein, 38% of the 50 g Daily Value. Per 100 g it is 22.6 g.
How many carbs does ham have?
3 oz has 0 g of carbohydrate, including 0 g of fiber, and 7.7 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Pork, cured, ham, boneless, regular (approximately 11% fat), roasted (FDC ID 167872). Values are averages; a packaged food's label may differ.