Foods · Deli meats
Calories in ham
Ham: about 164 calories per 100 g. A portion of 3 oz (85 g) has about 139 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 164 | 16.6 g | 3.6 g | 8.8 g |
| 3 oz (a typical serving) | 85 g | 139 | 14.1 g | 3.1 g | 7.5 g |
| 56 grams 1 serving | 56 g | 92 | 9.3 g | 2 g | 4.9 g |
| 1 slice | 28 g | 46 | 4.6 g | 1 g | 2.5 g |
Where the calories come from
- Protein 41%
- Carbs 9%
- Fat 49%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 164 kcal |
| Protein | 16.6 g |
| Carbohydrate | 3.6 g |
| of which sugars | 1 g |
| Fibre | 1.3 g |
| Fat | 8.8 g |
| of which saturated | 0.5 g |
| Cholesterol | 57 mg |
| Sodium | 814 mg |
| Potassium | 287 mg |
| Calcium | 24 mg |
| Iron | 1 mg |
| Vitamin C | 4 mg |
| Water | 67.3 g |
What 139 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of ham (3 oz, 139 calories) equals about 31 minutes of walking or 15 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Ham, sliced, regular (approximately 11% fat)”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in ham (3 oz)?
About 139 calories (≈). That is 3 oz (85 g) of ham, using the USDA reference value of 164 calories per 100 g.
How many calories are in 100 grams of ham?
About 164 calories (≈). One ounce (28 g) is about 46 calories.
How much protein is in ham?
16.6 g per 100 g, and about 41% of its calories come from protein (≈). A portion of 3 oz has about 14.1 g.
Source
- USDA FoodData Central, SR Legacy: Ham, sliced, regular (approximately 11% fat) (FDC ID 173864)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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