Ham, sliced, restaurant
Whole food · Pork Products
Photo: Wikipedia
Restaurant-style sliced ham is a savory, salty, and often smoky cured pork product with a tender, slightly fibrous texture that yields a satisfying bite. It is a lean protein powerhouse, offering nearly 20 grams of protein per 100 grams with minimal fat and carbohydrates, making it a staple for quick, high-protein meals.
Calorie split: 65% protein · 8% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love its rich, savory umami flavor and the satisfying, tender texture that pairs perfectly with bread, eggs, or cheese. Its incredible versatility makes it a beloved ingredient in everything from classic sandwiches to hearty breakfasts and festive holiday platters.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its typically high sodium content, which can contribute to fluid retention and elevated blood pressure in sensitive individuals. To counteract this, pair it with potassium-rich foods like bananas or spinach, and practice portion control by using it as a flavor accent rather than the main component of a meal.
Key benefits
- Excellent source of complete protein for muscle maintenance and satiety.
- Very low in carbohydrates and sugar, suitable for low-carb diets.
- Provides essential B vitamins, particularly thiamine (B1) and niacin (B3).
- Convenient, ready-to-eat format for quick meal preparation.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of curing ham with salt and smoke dates back to ancient times, but the specific method of smoking ham over hickory or applewood to give it a distinct, sweet flavor is a distinctly American innovation that became popular in the 19th century.
Full nutrition (USDA data · scales with serving)
| Water | 70.7 g |
| Energy (Atwater General Factors) | 121 kcal |
| Energy (Atwater Specific Factors) | 126 kcal |
| Energy | 121 kcal |
| Energy | 507 kj |
| Nitrogen | 3.1 g |
| Protein | 19.6 g |
| Total lipid (fat) | 3.7 g |
| Total fat (NLEA) | 3.5 g |
| Ash | 3.6 g |
| Carbohydrate, by difference | 2.4 g |
| Sugars, Total | 2.2 g |
| Sucrose | 0.40 g |
| Glucose | 1.8 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.86 mg |
| Magnesium, Mg | 20.3 mg |
| Phosphorus, P | 246 mg |
| Potassium, K | 484 mg |
| Sodium, Na | 1030 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.01 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.00 g |
| SFA 5:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 7:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 9:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 11:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.04 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.73 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.37 g |
| SFA 20:0 | 0.01 g |
| SFA 21:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 23:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 12:1 | 0.00 g |
| MUFA 14:1 c | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 c | 0.09 g |
| MUFA 17:1 | 0.01 g |
| MUFA 17:1 c | 0.01 g |
| MUFA 18:1 c | 1.4 g |
| MUFA 20:1 c | 0.02 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 22:1 n-9 | 0.00 g |
| MUFA 22:1 n-11 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.68 g |
| PUFA 18:2 c | 0.48 g |
| PUFA 18:2 n-6 c,c | 0.48 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 c | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 c | 0.02 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 c | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:3 n-9 | 0.00 g |
| PUFA 22:3 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:4c | 0.06 g |
| PUFA 20:5c | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:2 | 0.00 g |
| PUFA 22:5 c | 0.01 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 c | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.02 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 14:1 t | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 20:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| Fatty acids, total trans-dienoic | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| TFA 18:3 t | 0.00 g |
Amino acid profile (per 100g)
Estimated from Pork, fresh, leg (ham), rump half, separable lean and fat, raw — USDA does not publish this profile for Ham.
| Tryptophan | 0.24 g |
| Threonine | 0.89 g |
| Isoleucine | 0.96 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Methionine | 0.56 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.84 g |
| Tyrosine | 0.80 g |
| Valine | 1.0 g |
| Arginine | 1.3 g |
| Histidine | 0.82 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.92 g |
| Proline | 0.82 g |
| Serine | 0.85 g |
| Hydroxyproline | 0.07 g |
FAQ
Is sliced ham a good source of iron?
While ham contains some iron, it is not considered a rich source. It provides more of the B vitamins, especially B1 and B3, and is primarily valued for its high protein content.
Can I eat ham on a low-sodium diet?
It can be challenging due to its high sodium content. Opt for low-sodium varieties, rinse slices briefly under water, and pair it with potassium-rich vegetables to help balance sodium levels.
How should I store leftover sliced ham?
Store it in an airtight container in the refrigerator for up to 3-5 days. For longer storage, freeze it in portions for up to 1-2 months, thawing 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 1.21 kcal/g · 65% calories from protein · 0.0 g fiber · 0.0 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: 2.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.