Is ham high in protein?

Per calorie, ham ranks #79 of 536 everyday foods in the USDA data Imi uses, with 14.4 g of protein per 100 calories. Foods with about 10 g or more per 100 calories are very protein-dense.

How many calories are in ham?

3 oz (85 g) has about 123 calories, with 4.7 g of fat and 1.3 g of carbohydrate, per USDA FoodData Central.

How much protein is in ham? 17.8 g per 3 oz

Q: How much protein is in ham?

3 oz (85 g) of ham has 17.8 g of protein and 123 calories: about 14.4 g of protein per 100 calories, which is very high.

At a glance

17.8 g protein and 123 calories per 3 oz (85 g).
14.4 g protein per 100 calories: #79 of 536 foods in our USDA list, #22 of 61 in meat.
0 g fiber and 1023 mg sodium per serving.

What is ham like to eat?

Ham is pork leg preserved with salt and often smoked, sold as a whole or half roast, as steaks or sliced. It is ready to eat or just needs warming, so it works in breakfasts, sandwiches, soups and quick dinners.

How can you eat more ham?

Try this

Dice into an omelet with peppers and onionsLayer in a sandwich with mustard and Swiss cheeseSimmer into split pea or bean soupWarm a ham steak and serve with roasted vegetables

Is ham good on a GLP-1?

Thinly sliced or diced ham is soft and easy to portion, and small pieces mixed into eggs or soup can be gentler than a thick slice. Protein density matters more when your appetite is small: see protein on a GLP-1.

How does ham compare?

Food	Serving	Protein	Calories	Protein per 100 kcal
Ham	3 oz	17.8 g	123	14.4 g
Bacon	3 slices	8.1 g	112	7.2 g
Turkey breast	3 oz	25.6 g	125	20.5 g
Pork tenderloin	3 oz	22.3 g	122	18.3 g

Close to ham per calorie: smoked salmon (15.6 g), lamb (14.8 g), ground bison (14.2 g), trout (14.2 g).

Compare more foods with the protein finder, or see protein in every food we cover.

What should you look for when you buy it?

Ham is often high in sodium, so compare labels and look for lower-sodium or extra-lean options if that matters to you.

What's the full nutrition for ham?

Nutrient	Per 3 oz (85 g)	Per 100 g	% Daily Value
Calories	123	145
Protein	17.8 g	20.9 g	36%
Fat	4.7 g	5.5 g
Saturated fat	1.5 g	1.8 g	8%
Carbohydrate	1.3 g	1.5 g
Fiber	0 g	0 g	0%
Sugar	0 g	0 g
Sodium	1023 mg	1203 mg	44%
Calcium	7 mg	8 mg	1%
Iron	1.3 mg	1.48 mg	7%
Vitamin B12	0.6 mcg	0.65 mcg	25%
Vitamin D	0.7 mcg	0.8 mcg	3%

USDA FoodData Central, SR Legacy: "Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.

General education about food, not medical advice. If you have kidney disease or another condition that affects protein, talk to your doctor or a registered dietitian about your own needs.

Sources (3)