Calories in Ham 🥩
Per 3 oz (85g)
Nutrition Facts
Serving: 3 oz (85g)
About Ham
Ham is a valuable protein source providing 21g of protein per 3 oz (85g) at 145 calories. Its salty smoky flavor makes it a popular choice in kitchens worldwide. Beyond protein, ham is recognized for convenient protein, contributing essential nutrients that support muscle health, immune function, and overall wellbeing. It can be prepared in countless ways to suit any cuisine or dietary preference.
Health Benefits of Ham
Excellent Protein Source
Ham delivers 21g of protein per serving, making it an outstanding choice for muscle repair, immune function, and satiety. Protein is the most satiating macronutrient, helping you feel full longer after meals.
Supports Muscle Maintenance
The high-quality protein in ham provides essential amino acids that your body needs for muscle repair and growth. This is especially important after exercise or during periods of calorie restriction.
Potassium for Heart Health
With 287mg of potassium per serving, ham helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Dietary Versatility
Ham can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of ham and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Half portion (42g) | 72 | 0.8g | 10.5g | 2.8g |
| Small serving (64g) | 109 | 1.1g | 15.8g | 4.1g |
| Regular serving (85g) | 145 | 1.5g | 21.0g | 5.5g |
| Medium serving (106g) | 181 | 1.9g | 26.2g | 6.9g |
| Large serving (128g) | 218 | 2.2g | 31.5g | 8.2g |
| Double serving (170g) | 290 | 3.0g | 42.0g | 11.0g |
Is Ham Good for Weight Loss?
Ham at 145 calories per 3 oz (85g) is a moderate-calorie food that can fit into a weight loss diet with proper planning. The high protein content (21g) makes it particularly useful during weight loss, as protein helps preserve muscle mass and boosts metabolism. Rather than eliminating ham from your diet, focus on balancing it with lower-calorie vegetables and staying within your overall daily target. Complete restriction often leads to cravings and binging. Use a calorie tracking app like Calory to find the right portion that fits your goals.
Ham and Popular Diets
How ham fits into common eating plans:
Frequently Asked Questions
How many calories in ham?
Ham (3 oz (85g)) contains approximately 145 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is ham good for weight loss?
Ham can fit into a weight loss diet with portion awareness. At 145 calories per 3 oz (85g), it provides nutritional value and good protein for satiety. The key is accurate tracking: measure your portions and log them to stay within your daily calorie target.
How much protein does ham have?
Ham provides 21g of protein per 3 oz (85g). This accounts for a significant portion of the recommended daily protein intake (46-56g for most adults). It is a complete protein containing all essential amino acids.
How should I prepare ham for the healthiest option?
Grilling, baking, broiling, or air-frying ham are the healthiest cooking methods as they require little to no added fat. Avoid deep-frying, which can more than double the calorie content. Season with herbs and spices instead of heavy sauces to keep calories in check while maximizing flavor.
Track Ham in Calory
Scan, search, or snap a photo. Calory makes logging ham instant with AI-powered food recognition.