EatSeeNutrition information: cooked pork ham
| Nutrient | Carbs 100 g | % RI* | 1 slice (12 g) |
|---|---|---|---|
| Energy | 100 kcal418 kJ | 5% | 12 kcal50 kJ |
| Fat | 3.4 g | 5% | 0.4 g |
| of which saturated fatty acids | 0.7 g | 3% | 0.1 g |
| Carbs | 0.6 g | 0% | 0.1 g |
| of which sugars | 0 g | 0% | 0 g |
| Fiber | 0 g | - | 0 g |
| Protein | 16.9 g | 34% | 2 g |
| Salt | 3.2 g | 53% | 0.38 g |
| Water | 75.1 g | - | 9 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in cooked pork ham?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 slice12 g | 12 kcal | 2 g | 0.1 g | 0.4 g |
| Sandwich serving25 g | 25 kcal | 4.2 g | 0.2 g | 0.9 g |
| 100 g | 100 kcal | 16.9 g | 0.6 g | 3.4 g |
Vitamins and minerals
Cooked pork ham contains the most selenium (57% RWS), phosphorus (37%), and vitamin B3 (36%) per 100 g. We show nutrients that provide at least 2% RWS per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 490 mg | 25% |
| Magnesium | 18 mg | 5% |
| Phosphorus | 261 mg | 37% |
| Iron | 0.6 mg | 4% |
| Zinc | 1.6 mg | 16% |
| Selenium | 31.6 µg | 57% |
| Vitamin B1 (thiamin) | 0.34 mg | 31% |
| Vitamin B2 (riboflavin) | 0.27 mg | 19% |
| Vitamin B3 (niacin) | 5.7 mg | 36% |
| Vitamin B6 | 0.39 mg | 28% |
| Vitamin B12 | 0.36 µg | 14% |
| Vitamin E | 0.3 mg | 3% |
| Vitamin D | 0.7 µg | 14% |
Cooked pork ham compared with other foods
Cooked pork ham has the fewest calories per 100 g among the types of meat and cold cuts in our chart. Here’s how foods in the meat and cold cuts category with similar calorie counts compare (kcal per 100 g):
- Cooked pork ham100 kcal
- Raw turkey breast114 kcal
- Raw chicken breast120 kcal
- Raw chicken thigh fillet121 kcal
- Boiled chicken breast151 kcal
- Grilled chicken breast151 kcal
- Raw pork loin155 kcal
- Roasted chicken breast165 kcal
- Roasted chicken thigh fillet179 kcal
Cooked pork ham in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200-kcal diet - day 2: toast with ham, cheese, and tomato
- 1500 kcal meal plan - day 1: sandwiches with ham, lettuce, and tomato
- 1800 kcal meal plan - day 5: sandwiches with ham, lettuce, and tomato
FAQs
How many calories are in 1 slices of cooked pork ham?
How many calories are in 100 g of cooked pork ham?
How much protein does cooked pork ham have?
How many carbs does cooked pork ham have?
Data source: USDA FoodData Central, SR28 database – “Ham, sliced, packaged (96% fat free, water added)” (NDB 07028). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method; for packaged products, check the label for exact information. This page is for informational purposes only and does not replace advice from a doctor or dietitian. Updated: . How we compile our calorie chart.