Ham
158 calories in 1 cup (135 g). Per 100 g, protein: 19 g, carbohydrates: 1.6 g, fat: 3.9 g.
Ham, 1 cup
158 calories
- Protein
- 25.7 g
- Carbs
- 2.1 g
- Fat
- 5.2 g
- Fiber
- 0 g
- Sugars
- 2.1 g
Nutrition Facts
Calories158
* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.
vitamins
% of the Daily Value in this serving
- Niacin (B3)51% 8.2 mg
- Thiamin (B1)48% 0.58 mg
- Vitamin B633% 0.55 mg
- Vitamin B1223% 0.54 µg
- Riboflavin (B2)20% 0.26 mg
- Choline19% 102 mg
- Vitamin D5% 0.94 µg
- Vitamin E2% 0.3 mg
- Vitamin A2% 17.6 µg
Little or none: Folate, Vitamin C, Vitamin K.
minerals
% of the Daily Value in this serving
- Selenium83% 45.6 µg
- Sodium67% 1,551 mg
- Phosphorus30% 373 mg
- Zinc23% 2.5 mg
- Copper19% 0.17 mg
- Potassium11% 501 mg
- Magnesium6% 27 mg
- Iron6% 1.1 mg
- Calcium1% 10.8 mg
How it compares
Against other records in Cold cuts and cured meats, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.
Sugars
Higher than 79%
Same value as 0 of 43 other records.
leastmostCalories
Lower than 72%
Same value as 1 of 43 other records.
leastmostTotal fat
Lower than 70%
Same value as 0 of 43 other records.
leastmostSodium
Higher than 65%
Same value as 0 of 43 other records.
leastmostIron
Lower than 63%
Same value as 0 of 43 other records.
leastmostCalcium
Lower than 63%
Same value as 3 of 43 other records.
leastmost
Questions
- How many calories are in ham?
- 1 cup (135 g): 158 calories; protein: 25.7 g, carbohydrates: 2.1 g, fat: 5.2 g.
- How much protein is in ham?
- 19 g per 100 g. Its estimated share of calories is 65%, using 4 kcal per gram of protein.
- How many net carbs are in ham?
- 1.6 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.
All 65 reported nutrients, per 100 g+
| Water | 71.9 g |
| Energy | 117 kcal |
| Protein | 19 g |
| Total lipid (fat) | 3.9 g |
| Carbohydrate, by difference | 1.6 g |
| Fiber, total dietary | 0 g |
| Total Sugars | 1.5 g |
| Calcium, Ca | 8 mg |
| Iron, Fe | 0.84 mg |
| Magnesium, Mg | 20 mg |
| Phosphorus, P | 276 mg |
| Potassium, K | 371 mg |
| Sodium, Na | 1,149 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 33.8 µg |
| Vitamin C, total ascorbic acid | 0 mg |
| Thiamin | 0.43 mg |
| Riboflavin | 0.19 mg |
| Niacin | 6.1 mg |
| Vitamin B-6 | 0.41 mg |
| Folate, total | 1 µg |
| Folic acid | 0 µg |
| Folate, food | 1 µg |
| Folate, DFE | 1 µg |
| Choline, total | 75.6 mg |
| Vitamin B-12 | 0.4 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin A, RAE | 13 µg |
| Retinol | 13 µg |
| Carotene, beta | 0 µg |
| Carotene, alpha | 0 µg |
| Cryptoxanthin, beta | 0 µg |
| Lycopene | 0 µg |
| Lutein + zeaxanthin | 0 µg |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin E, added | 0 mg |
| Vitamin D (D2 + D3) | 0.7 µg |
| Vitamin K (phylloquinone) | 0 µg |
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0 g |
| SFA 8:0 | 0 g |
| SFA 10:0 | 0.002 g |
| SFA 12:0 | 0.002 g |
| SFA 14:0 | 0.046 g |
| SFA 16:0 | 0.8 g |
| SFA 18:0 | 0.4 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 16:1 | 0.1 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.025 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total polyunsaturated | 0.55 g |
| PUFA 18:2 | 0.44 g |
| PUFA 18:3 | 0.018 g |
| PUFA 18:4 | 0 g |
| PUFA 20:4 | 0.054 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0.002 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| Cholesterol | 54 mg |
| Alcohol, ethyl | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2705878, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.