How much protein is in Ham?

Ham, sliced, pre-packaged, deli meat (96%fat free, water added) contains 16.7g of protein per 100g. This is 33% of the recommended daily value of 50g.

Is Ham good for weight loss?

Ham, sliced, pre-packaged, deli meat (96%fat free, water added) has 106 calories per 100g. At 106 kcal per 100g, it is relatively low in calories and can fit into a weight-loss diet with moderate portions.

🌭 Sausages and Luncheon Meats

Calories in Ham, sliced, pre-packaged, deli meat (96%fat free, water added)

This deli staple stays juicy not from fat, but from injected water and phosphate solutions.

106 kcal

per 100g

Protein 16.7g

Carbs 0.27g

Fat 3.73g

What makes ham so powerful?

When manufacturers remove fat from pork to create lean deli ham, the meat naturally becomes dry and tough. To solve this textural problem, they use a commercial process called tumbling or injection, where a precise solution of water, salt, and sodium phosphates is forced directly into the muscle tissue. The phosphates alter the meat's protein structure, increasing its pH and allowing it to bind and hold onto the added water during cooking and slicing. This is why a 96% fat-free ham can still feel remarkably moist and tender in your mouth. Without these added solutions, lean ham would crumble apart. The trade-off for this leanness is a higher sodium content and a slightly diluted protein density compared to a traditional dry-cured, whole-muscle ham. The added water physically plumps the meat, increasing its total weight and yielding that characteristic smooth, uniform texture found in pre-packaged slices. This process also explains why the slices often weep a little liquid when left out on a plate.

💧

Moisture via Chemistry

Sodium phosphates alter muscle proteins so the meat can trap injected water, keeping it tender without fat.

🧂

Sodium Density Trade-off

Removing fat requires adding salt and preservatives, making this lean meat surprisingly high in dietary sodium.

🥪

Uniform Slicing

The added water and emulsification process create a smooth, pliable texture ideal for consistent, thin sandwich slices.

💡 When & how to use it

Because this ham is pre-cooked, it is safe to eat straight from the package, but briefly pan-warming it can improve texture and render out some excess moisture. To balance the high sodium content, pair it with potassium-rich foods like fresh tomatoes or spinach rather than adding extra salt. Store it tightly sealed in the refrigerator and consume within a few days of opening, as the exposed surface area of thin slices oxidizes quickly, causing flavor degradation.

Calories by Serving Size

100g

106 kcal

P 16.7g C 0.27g F 3.73g

1 slice (13.5g)

14 kcal

P 2.3g C 0g F 0.5g

200g

212 kcal

P 33.4g C 0.5g F 7.5g

50g

53 kcal

P 8.4g C 0.1g F 1.9g

Full Nutrition Facts

Per 100g — daily values based on a 2,000 calorie diet

Nutrition Facts

Serving size: 100g

Calories 106

% Daily Value*

Total Fat 3.73g 5%

Saturated Fat 1.12g 6%

Trans Fat 0.01g

Sodium 1040mg 45%

Total Carbohydrate 0.27g 0%

Protein 16.7g 33%

Calcium 5mg 0%

Iron 0.58mg 3%

Potassium 425mg 9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How does Ham fit your daily goals?

🏃

21 min

Walking to burn 106 kcal

🎯

of 2,000 kcal daily goal

💪

16.7g

protein (33% of daily 50g)

⚡

servings until 2,000 kcal

🍎

Log Ham in CalRay — just snap a photo

CalRay's AI recognizes ham and hundreds of thousands of other foods from a photo. No manual lookup needed.

App Store

Frequently Asked Questions

How many calories are in Ham, sliced, pre-packaged, deli meat (96%fat free, water added)?

Ham, sliced, pre-packaged, deli meat (96%fat free, water added) contains 106 calories per 100g. A standard serving of 1 slice (13.5g) provides 14 calories. It is a moderate-calorie food that can fit into most healthy diets.

How much protein does Ham, sliced, pre-packaged, deli meat (96%fat free, water added) have?

Ham, sliced, pre-packaged, deli meat (96%fat free, water added) provides 16.7g of protein per 100g, which is 33% of the 50g daily recommended value. It is a good source of protein.

How many carbs are in Ham, sliced, pre-packaged, deli meat (96%fat free, water added)?

Ham, sliced, pre-packaged, deli meat (96%fat free, water added) contains 0.27g of carbohydrates per 100g .

Is Ham, sliced, pre-packaged, deli meat (96%fat free, water added) good for weight loss?

Ham, sliced, pre-packaged, deli meat (96%fat free, water added) has 106 kcal per 100g, which is relatively moderate. It can fit into a weight-loss diet as long as portion sizes are managed. Its high protein content (16.7g/100g) helps with satiety.

How do I track Ham, sliced, pre-packaged, deli meat (96%fat free, water added) calories accurately?

The easiest way to track ham is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.