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
Top nutrition facts for Ham
| Calories ⓘ Calories for selected serving | 145 kcal |
| 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) |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 0 (low) |
| Insulin index ⓘ The insulin index of foods demonstrates how much a food increases the insulin level in the blood, in the first two-hour period after consumption. | 19 ⓘ https://ses.library.usyd.edu.au/handle/2123/11945 – II for shaved ham is 19 |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 3 oz (85 g) |
| 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 | 0.5 mg ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ |
Sodium ⓘHigher in Sodium content than 97% of foods
Vitamin B1 ⓘHigher in Vitamin B1 content than 95% of foods
Choline ⓘHigher in Choline content than 91% of foods
Vitamin D ⓘHigher in Vitamin D content than 91% of foods
Vitamin B6 ⓘHigher in Vitamin B6 content than 78% of foods
Ham calories (kcal)
| Calories for different serving sizes of ham | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 145 | |
| Calories in 3 oz | 123 | 85 g |
| Calories in 1 cup | 203 | 140 g |
Extra Nutrition facts for Ham
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 14 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 69 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 69 g |
| Unsaturated / Saturated Fat ratio ⓘ (monounsaturated + polyunsaturated) / saturated, ≥2 broadly recommended by major guidelines for heart health | 1.7 |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0µg of 900µg
0%
Vitamin E:
0.75mg of 15mg
5%
Vitamin D:
2.4µg of 20µg
12%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
2.3mg of 1mg
189%
Vitamin B2:
0.61mg of 1mg
47%
Vitamin B3:
12mg of 16mg
75%
Vitamin B5:
1.2mg of 5mg
24%
Vitamin B6:
1.2mg of 1mg
92%
Folate:
9µg of 400µg
2.3%
Vitamin B12:
2µg of 2µg
81%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 42%
20.9 g of 50 g
20.9 g (42% of DV )
Fats:
Daily Value: 9%
5.5 g of 65 g
5.5 g (9% of DV )
Carbs:
Daily Value: 1%
1.5 g of 300 g
1.5 g (1% of DV )
Water:
Daily Value: 3%
67.7 g of 2,000 g
67.7 g (3% of DV )
Other:
4.4 g
4.4 g
Protein quality breakdown
Tryptophan:
753mg of 280mg
269%
Threonine:
2793mg of 1,050mg
266%
Isoleucine:
2754mg of 1,400mg
197%
Leucine:
4983mg of 2,730mg
183%
Lysine:
5325mg of 2,100mg
254%
Methionine:
1659mg of 1,050mg
158%
Phenylalanine:
2712mg of 1,750mg
155%
Valine:
2724mg of 1,820mg
150%
Histidine:
2250mg of 700mg
321%
Fat type information
Saturated fat:
1.8 g
Monounsaturated fat:
2.6 g
Polyunsaturated fat:
0.54 g
All nutrients for Ham per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 0µg | 0% | 100% | |
| Calories | 145kcal | 7% | 61% |
3.1 times more than Orange
|
| Protein | 21g | 50% | 23% |
7.4 times more than Broccoli
|
| Protein per 100 calories | 14g | N/A | 14% | |
| Calories per 10 g protein | 69kcal | N/A | 83% | |
| Weight per 100 calories | 69g | N/A | 39% | |
| Unsaturated / Saturated Fat ratio | 1.7 | N/A | 50% | |
| Fats | 5.5g | 9% | 49% |
6 times less than 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% | 32% |
7 times less than Egg
|
| Vitamin D | 0.8µg | 4% | 9% |
2.8 times less than Egg
|
| Vitamin D* | 32 IU | 4% | 9% |
2.7 times less than Egg
|
| Magnesium | 14mg | 3% | 67% |
10 times less than Almonds
|
| Calcium | 8mg | 1% | 79% |
15.6 times less than Milk
|
| Potassium | 287mg | 8% | 35% |
2 times more than Cucumber
|
| Iron | 1.5mg | 19% | 47% |
1.8 times less than Beef broiled
|
| Sugar | 0g | N/A | 100% |
N/A
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.08mg | 9% | 50% |
1.8 times less than Shiitake
|
| Zinc | 2.9mg | 26% | 24% |
2.2 times less than Beef broiled
|
| Phosphorus | 196mg | 28% | 33% |
1.1 times more than Chicken meat
|
| Sodium | 1203mg | 52% | 3% |
2.5 times more than White bread
|
| Vitamin E | 0.25mg | 2% | 38% |
5.8 times less than Kiwi
|
| Manganese | 0.05mg | 2% | 42% | |
| Selenium | 20µg | 35% | 28% | |
| Vitamin B1 | 0.75mg | 63% | 5% |
2.8 times more than Pea raw
|
| Vitamin B2 | 0.2mg | 16% | 38% |
1.6 times more than Avocado
|
| Vitamin B3 | 4mg | 25% | 34% |
2.4 times less than Turkey meat
|
| Vitamin B5 | 0.4mg | 8% | 40% |
2.8 times less than Sunflower seeds
|
| Vitamin B6 | 0.4mg | 31% | 22% |
3.4 times more than Oats
|
| Vitamin B12 | 0.65µg | 27% | 32% |
1.1 times less than Pork
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 3µg | 1% | 73% |
20.3 times less than Brussels sprouts
|
| Choline | 85mg | 15% | 9% | |
| Saturated fat | 1.8g | 9% | 46% |
3.3 times less than Beef broiled
|
| Monounsaturated fat | 2.6g | N/A | 40% |
3.7 times less than Avocado
|
| Polyunsaturated fat | 0.54g | N/A | 53% |
87.4 times less than Walnut
|
| Tryptophan | 0.25mg | 0% | 15% |
1.2 times less than Chicken meat
|
| Threonine | 0.93mg | 0% | 18% |
1.3 times more than Beef broiled
|
| Isoleucine | 0.92mg | 0% | 22% |
Equal to Salmon raw
|
| Leucine | 1.7mg | 0% | 20% |
1.5 times less than Tuna Bluefin
|
| Lysine | 1.8mg | 0% | 20% |
3.9 times more than Tofu
|
| Methionine | 0.55mg | 0% | 21% |
5.8 times more than Quinoa
|
| Phenylalanine | 0.9mg | 0% | 17% |
1.4 times more than Egg
|
| Valine | 0.91mg | 0% | 26% |
2.2 times less than Soybean raw
|
| Histidine | 0.75mg | 0% | 15% |
Equal to Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| 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
|
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 145
% Daily Value*
8.5%
Total Fat
5.5g
8.2%
Saturated Fat 1.8g
0
Trans Fat
0g
18%
Cholesterol 53mg
52%
Sodium 1203mg
0.5%
Total Carbohydrate
1.5g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
21g
Vitamin D
32mcg
4%
Calcium
8mg
0.8%
Iron
1.5mg
19%
Potassium
287mg
8.4%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.