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Sliced Ham

Ham, sliced, restaurant

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories121
% Daily Value
  • Total Fat 3,68 g5%
  • Saturated Fat 1,25 g6%
  • Trans Fat 0,02 g
  • Cholesterol —
  • Sodium 1 030 mg45%
  • Total Carbohydrate 2,36 g1%
  • Dietary Fiber —
  • Total Sugars —
  • Protein 19,6 g39%
  • Vitamin D —
  • Calcium 6 mg0%
  • Iron 0,86 mg5%
  • Potassium 484 mg10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Ham, sliced contains 121 kcal calories, 19,6g protein, and 1,76mg zinc per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

121kcal
  • Protein65%(78 kcal)
  • Carbs8%(9 kcal)
  • Fat27%(33 kcal)

Nutrient density

41/ 100

Meets ≥10% Daily Value for 5 of 14 nutrients

Moderate nutrient density

Use Sliced Ham in your next meal plan

Melio can build a complete week of meals around Sliced Ham (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Pork Products

Low carbHigh potassiumPaleo-friendlyGluten-free
Potassium : Sodium ratio0.5 : 1
poor
Omega-3 : Omega-6 ratio83.4 : 1 (ω-6 / ω-3)
poor
  • Sliced Ham has a potassium-to-sodium ratio of 0.5:1, which is considered poor for blood-pressure support.
  • Sliced Ham has an omega-6 to omega-3 ratio of 83.4:1, which is considered poor for inflammatory balance.
  • Sliced Ham contains more protein per 100 g than a boiled egg — 20 g vs 13 g.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

121 kcal6%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

19,6 g39%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

2,36 g1%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

3,68 g5%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

1 030 mg45%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

484 mg10%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

6 mg0%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

20,3 mg5%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

246 mg20%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

0,86 mg5%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

1,76 mg16%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,04 mg5%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,02 mg1%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

1,25 g6%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

1,6 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

0,68 g—
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0,02 g—
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0,01 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

70,7 g—

Fatty acid profile

Breakdown of fats per 100 grams

3,5 g
  • Saturated35%(1,25 g)
  • Monounsaturated45%(1,6 g)
  • Polyunsaturated19%(0,68 g)

Household serving sizes

g
slice
16 g

Frequently asked questions about Sliced Ham

How many calories in Sliced Ham?

Sliced Ham contains 121 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Sliced Ham?

Sliced Ham contains 1030 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Sliced Ham?

Per 100 grams, Sliced Ham contains 19.6 g protein, 2.36 g carbohydrates, and 3.68 g total fat.

Is Sliced Ham good for keto or low-carb?

Yes — Sliced Ham has 2.4 g net carbs per 100 g, fitting a low-carb plan.

Where does Sliced Ham nutrition data come from?

Nutrition data for Sliced Ham is sourced from USDA FoodData Central (FDC ID 746952). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/746952/nutrients.

Diet compatibility

  • Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Sliced Ham

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Sliced Ham.

3 meal ideas using Sliced Ham

Starter templates matched to Sliced Ham's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Easy morning meal with sliced Ham

    Use sliced Ham alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.

  • Lunch

    Low-carb lunch built around sliced Ham

    A big leafy salad with sliced Ham, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.

  • Dinner

    Fiber-forward dinner featuring sliced Ham

    Combine sliced Ham with brown rice and black beans for a dinner that delivers 15+ g of fiber and a strong potassium-to-sodium ratio.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 746952), accessed 2019-12-16.

Published: 2019-12-16

More foods in Pork Products

Use Sliced Ham in your next meal plan

Melio can build a complete week of meals around Sliced Ham (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Sliced Ham: 484 mg Potassium, 2.4 g Carbs per 100g + recipes | План харчування