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Ham — Calories, Nutrition & Ingredients

220 g UPC 5000128635301 Meats Updated 16 Oct 2026

Ham
Photo: Open Food Facts contributors, CC BY-SA 3.0
Calories
109per 100 g
Protein
16 gper 100 g
Carbs
2.7 gper 100 g
Fat
3.7 gper 100 g

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Per 100 g, Ham has 109 calories, 16 g protein and 3.7 g fat.

Label highlights: Fat: medium Saturates: low Sugars: low Salt: medium

Nutrition

Per 100 g
Energy 456 kJ / 109 kcal
Fat 3.7 g
of which saturates 1.3 g
Carbohydrate 2.7 g
of which sugars 0.5 g
Protein 16 g
Salt 1.39 g

Calculated from Open Food Facts per-100 g data for the stated serving; values may differ slightly from the package label because of rounding.

Per 100 g and custom amounts

Nutrition per amount

109 calories in 100 g
Protein16 g
Carbohydrates2.7 g
Sugars0.5 g
Fat3.7 g
Saturated fat1.3 g
Sodium556 mg

Ingredient flags

Ingredient list not available — flags cannot be shown.

Data: Open Food Facts (ODbL) · Photo: Open Food Facts contributors (CC BY-SA)

Where to buy Ham

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Healthier swaps

Same category, better nutrition per 100 g (see methodology).

We compare per-100 g values from Open Food Facts. A swap must be at least as good on sugars, saturates, salt, calories, protein and fibre (where listed) and strictly better on at least one of those nutrients. Check the label for your portion size.

Frequently asked questions

How many calories are in Ham?

Per 100 g of Ham there are 109 calories.

How much protein is in Ham?

Per 100 g of Ham there are 16.0 g protein.

How many carbohydrates are in Ham?

Per 100 g of Ham there are 2.7 g carbohydrates. Of which 0.5 g sugars.

How much sugar is in Ham?

Per 100 g of Ham there are 0.5 g sugars.

How much sodium (salt) is in Ham?

Per 100 g of Ham there are 556.0 mg sodium. UK guidance is for adults to eat no more than 6 g of salt (about 2,400 mg of sodium) a day.

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Nutrition breakdown

Macronutrients

Types of fat

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