Ham nutrition: calories, carbs, GI, protein, fiber, fats
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Ham
| Glycemic index ⓘ Ham can be considered as a 0 glycemic index food as it does not have carbs. Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods | 0 (low) |
| Insulin index ⓘ II for shaved ham https://ses.library.usyd.edu.au/handle/2123/11945 | 19 |
| Calories ⓘ Calories per 100-gram serving | 145 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 1.5 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 3 oz (85 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 11 (acidic) |
| Oxalates ⓘ Animal products do not contain oxalate. | 0mg |
Sodium ⓘHigher in Sodium content than 96% of foods
Vitamin B1 ⓘHigher in Vitamin B1 content than 88% of foods
Protein ⓘHigher in Protein content than 78% of foods
Zinc ⓘHigher in Zinc content than 69% of foods
Vitamin B6 ⓘHigher in Vitamin B6 content than 68% of foods
Ham calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 145 | |
| Calories in 1 cup | 203 | 140 g |
| Calories in 3 oz | 123 | 85 g |
Ham Glycemic index (GI)
Ham can be considered as a 0 glycemic index food as it does not have carbs. Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
Mineral coverage chart
Calcium:
8 mg of 1,000 mg
1%
Iron:
1.48 mg of 8 mg
19%
Magnesium:
14 mg of 420 mg
3%
Phosphorus:
196 mg of 700 mg
28%
Potassium:
287 mg of 3,400 mg
8%
Sodium:
1203 mg of 2,300 mg
52%
Zinc:
2.88 mg of 11 mg
26%
Copper:
0.079 mg of 1 mg
9%
Manganese:
0.054 mg of 2 mg
2%
Selenium:
19.5 µg of 55 µg
35%
Choline:
85.1 mg of 550 mg
15%
Mineral chart - relative view
Sodium
1203 mg
TOP 4%
Zinc
2.88 mg
TOP 31%
Phosphorus
196 mg
TOP 39%
Potassium
287 mg
TOP 40%
Selenium
19.5 µg
TOP 47%
Iron
1.48 mg
TOP 49%
Choline
85.1 mg
TOP 55%
Copper
0.079 mg
TOP 64%
Manganese
0.054 mg
TOP 66%
Magnesium
14 mg
TOP 75%
Calcium
8 mg
TOP 82%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0.25 mg of 15 mg
2%
Vitamin D:
0.8 µg of 10 µg
8%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.754 mg of 1 mg
63%
Vitamin B2:
0.202 mg of 1 mg
16%
Vitamin B3:
4.023 mg of 16 mg
25%
Vitamin B5:
0.403 mg of 5 mg
8%
Vitamin B6:
0.4 mg of 1 mg
31%
Folate:
3 µg of 400 µg
1%
Vitamin B12:
0.65 µg of 2 µg
27%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B1
0.754 mg
TOP 12%
Vitamin B6
0.4 mg
TOP 32%
Vitamin B3
4.023 mg
TOP 41%
Vitamin B2
0.202 mg
TOP 44%
Vitamin B12
0.65 µg
TOP 45%
Vitamin D
0.8 µg
TOP 46%
Vitamin B5
0.403 mg
TOP 65%
Vitamin E
0.25 mg
TOP 71%
Folate
3 µg
TOP 87%
Vitamin K
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin A
0 IU
TOP 100%
Macronutrients chart
Protein:
Daily Value: 42%
20.93 g of 50 g
42%
Fats:
Daily Value: 9%
5.53 g of 65 g
9%
Carbs:
Daily Value: 1%
1.5 g of 300 g
1%
Water:
Daily Value: 3%
67.67 g of 2,000 g
3%
Other:
4.37 g
Protein quality breakdown
Tryptophan:
251 mg of 280 mg
90%
Threonine:
931 mg of 1,050 mg
89%
Isoleucine:
918 mg of 1,400 mg
66%
Leucine:
1661 mg of 2,730 mg
61%
Lysine:
1775 mg of 2,100 mg
85%
Methionine:
553 mg of 1,050 mg
53%
Phenylalanine:
904 mg of 1,750 mg
52%
Valine:
908 mg of 1,820 mg
50%
Histidine:
750 mg of 700 mg
107%
Fat type information
Saturated Fat:
1.81 g
Monounsaturated Fat:
2.62 g
Polyunsaturated fat:
0.54 g
All nutrients for Ham per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 145kcal | 7% | 61% |
3.1 times more than Orange
|
| Protein | 20.93g | 50% | 22% |
7.4 times more than Broccoli
|
| Fats | 5.53g | 9% | 48% |
6 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 1.5g | N/A | 68% |
36.1 times less than Chocolate
|
| Carbs | 1.5g | 1% | 69% |
18.8 times less than Rice
|
| Cholesterol | 53mg | 18% | 36% |
7 times less than Egg
|
| Vitamin D | 0.8µg | 8% | 46% |
2.8 times less than Egg
|
| Iron | 1.48mg | 19% | 49% |
1.8 times less than Beef broiled
|
| Calcium | 8mg | 1% | 82% |
15.6 times less than Milk
|
| Potassium | 287mg | 8% | 40% |
2 times more than Cucumber
|
| Magnesium | 14mg | 3% | 75% |
10 times less than Almond
|
| Sugar | 0g | N/A | 100% |
N/A
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.08mg | 9% | 64% |
1.8 times less than Shiitake
|
| Zinc | 2.88mg | 26% | 31% |
2.2 times less than Beef broiled
|
| Phosphorus | 196mg | 28% | 39% |
1.1 times more than Chicken meat
|
| Sodium | 1203mg | 52% | 4% |
2.5 times more than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.25mg | 2% | 71% |
5.8 times less than Kiwifruit
|
| Selenium | 19.5µg | 35% | 47% | |
| Manganese | 0.05mg | 2% | 66% | |
| Vitamin B1 | 0.75mg | 63% | 12% |
2.8 times more than Pea raw
|
| Vitamin B2 | 0.2mg | 16% | 44% |
1.6 times more than Avocado
|
| Vitamin B3 | 4.02mg | 25% | 41% |
2.4 times less than Turkey meat
|
| Vitamin B5 | 0.4mg | 8% | 65% |
2.8 times less than Sunflower seed
|
| Vitamin B6 | 0.4mg | 31% | 32% |
3.4 times more than Oat
|
| Vitamin B12 | 0.65µg | 27% | 45% |
1.1 times less than Pork
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 3µg | 1% | 87% |
20.3 times less than Brussels sprout
|
| Saturated Fat | 1.81g | 9% | 49% |
3.3 times less than Beef broiled
|
| Monounsaturated Fat | 2.62g | N/A | 47% |
3.7 times less than Avocado
|
| Polyunsaturated fat | 0.54g | N/A | 60% |
87.4 times less than Walnut
|
| Tryptophan | 0.25mg | 0% | 57% |
1.2 times less than Chicken meat
|
| Threonine | 0.93mg | 0% | 59% |
1.3 times more than Beef broiled
|
| Isoleucine | 0.92mg | 0% | 62% |
Equal to Salmon raw
|
| Leucine | 1.66mg | 0% | 61% |
1.5 times less than Tuna Bluefin
|
| Lysine | 1.78mg | 0% | 61% |
3.9 times more than Tofu
|
| Methionine | 0.55mg | 0% | 61% |
5.8 times more than Quinoa
|
| Phenylalanine | 0.9mg | 0% | 58% |
1.4 times more than Egg
|
| Valine | 0.91mg | 0% | 67% |
2.2 times less than Soybean raw
|
| Histidine | 0.75mg | 0% | 56% |
Equal to Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 145
% Daily Value*
9%
Total Fat
6g
9%
Saturated Fat 2g
18%
Cholesterol 53mg
0%
Sodium 1,203mg
1%
Total Carbohydrate
2g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
21g
Vitamin D
32mcg
5%
Calcium
8mg
1%
Iron
1mg
13%
Potassium
287mg
8%
*
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.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Ham nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.