Ham, sliced, regular (approximately 11% fat)
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
This is a classic, lean-cut deli ham, typically made from cured and smoked pork leg. It offers a tender, slightly firm texture with a savory, salty, and subtly smoky flavor profile. Nutritionally, it's a protein powerhouse, delivering over 16 grams per 100g, while remaining relatively low in carbohydrates and fat.
Calorie split: 41% protein · 9% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love its savory, umami-rich flavor and incredible versatility—it's the cornerstone of countless sandwiches, salads, and breakfast plates. Its familiar, comforting taste is deeply embedded in many culinary traditions.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high sodium content, which can contribute to water retention and is a consideration for those managing blood pressure. To counteract this, pair it with potassium-rich foods like avocado, spinach, or a side of fresh fruit, and be mindful of portion sizes. Some varieties may also contain nitrates or added sugars.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides essential B vitamins like thiamine and niacin.
- Contains minerals such as phosphorus and selenium.
- A convenient, ready-to-eat protein source for quick meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tradition of curing ham with salt and smoke dates back to ancient times as a preservation method, and the specific 'city ham' style (wet-cured) we know today was popularized in the 19th century with the advent of refrigeration and mass production.
Full nutrition (USDA data · scales with serving)
| Water | 67.3 g |
| Energy | 164 kcal |
| Energy | 687 kj |
| Protein | 16.6 g |
| Total lipid (fat) | 8.8 g |
| Ash | 3.7 g |
| Carbohydrate, by difference | 3.6 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 1.0 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 153 mg |
| Potassium, K | 287 mg |
| Sodium, Na | 814 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.56 mg |
| Selenium, Se | 20.7 ug |
| Vitamin C, total ascorbic acid | 4.0 mg |
| Thiamin | 0.63 mg |
| Riboflavin | 0.18 mg |
| Niacin | 2.9 mg |
| Pantothenic acid | 0.43 mg |
| Vitamin B-6 | 0.33 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 81.9 mg |
| Betaine | 5.4 mg |
| Vitamin B-12 | 0.42 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 29.0 iu |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin D3 (cholecalciferol) | 0.70 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.50 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.97 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 4.0 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.79 g |
| PUFA 18:2 | 0.69 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 57.0 mg |
| Phytosterols | 5.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.15 g |
| Threonine | 0.56 g |
| Isoleucine | 0.57 g |
| Leucine | 0.99 g |
| Lysine | 1.1 g |
| Methionine | 0.32 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.50 g |
| Tyrosine | 0.42 g |
| Valine | 0.67 g |
| Arginine | 0.84 g |
| Histidine | 0.48 g |
| Alanine | 0.73 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.68 g |
| Proline | 0.55 g |
| Serine | 0.52 g |
| Hydroxyproline | 0.00 g |
FAQ
Is sliced ham a good source of iron?
While it contains some iron, it's not considered a significant source. Lean red meats or legumes are generally better choices for increasing dietary iron.
What's the difference between 'city ham' and 'country ham'?
'City ham' is wet-cured, often pre-cooked, and milder in flavor. 'Country ham' is dry-cured, saltier, aged longer, and typically requires cooking, resulting in a more intense, complex flavor.
Can I freeze sliced ham?
Yes, for best quality, separate slices with parchment paper, place in a freezer bag, and use within 1-2 months. Thaw in the refrigerator before use.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.64 kcal/g · 40% calories from protein · 1.3 g fiber · 1.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.84 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.