How much protein is in Ham?

Ham, sliced, restaurant contains 19.6g of protein per 100g. This is 39% of the recommended daily value of 50g.

Is Ham good for weight loss?

Ham, sliced, restaurant has 121 calories per 100g. At 121 kcal per 100g, it is relatively low in calories and can fit into a weight-loss diet with moderate portions.

🥓 Pork Products

Calories in Ham, sliced, restaurant

Q: How many calories are in Ham?

Ham, sliced, restaurant contains 121 calories per 100g. A typical serving of 1 slice (16.2g) provides 20 calories.

Q: How many carbs are in Ham?

Ham, sliced, restaurant contains 2.36g of carbohydrates per 100g.

Restaurant sliced ham packs nearly 20g of protein per 100g with less fat than a chicken thigh—but its signature pink color is pure chemistry, not cooking.

121 kcal

per 100g

Protein 19.6g

Carbs 2.36g

Fat 3.68g

What makes ham so powerful?

The familiar pink color of sliced ham has nothing to do with the cooking process itself and everything to do with curing chemistry. When sodium nitrite is added during curing, it is reduced to nitric oxide, which binds to the iron atom in myoglobin—the same oxygen-carrying pigment that gives raw meat its red hue. This creates nitrosylmyoglobin, which during cooking converts to a stable pink pigment called nitrosylhemochrome. Without nitrites, cooked pork would turn a dull grayish-brown, which is exactly what happens with uncured 'fresh' ham. This reaction also inhibits growth of Clostridium botulinum spores, the reason nitrites were originally adopted in meat curing long before color was a consideration. Restaurant sliced ham is typically sourced from the pork hind leg, one of the leanest primal cuts, which explains its relatively low fat content of 3.68g per 100g. The thin slicing practiced in foodservice also increases perceived saltiness, as more surface area exposes more taste receptors to sodium from the curing brine.

🔬

Pink from nitrites, not heat

Nitric oxide from curing salts binds to myoglobin's iron, creating a heat-stable pink pigment that persists even after full cooking.

💪

High protein, low fat

At 19.6g protein and only 3.68g fat per 100g, restaurant ham is leaner than many expect for a cured pork product.

🧂

Sodium from curing brine

The brining process that preserves ham and creates its flavor also makes it a concentrated sodium source worth tracking in a daily diet.

💡 When & how to use it

Because restaurant sliced ham is fully cooked, it can be eaten cold straight from refrigeration or briefly warmed. To balance its sodium density, pair it with potassium-rich vegetables like tomatoes or spinach, which help offset sodium's effect on blood pressure. Avoid additional salting when cooking with ham, as the curing brine already provides significant seasoning. For sandwiches, mustard adds flavor without extra sodium the way cheese would. Store sliced ham at 40°F or below and consume within 3–5 days of opening, as its salt content slows but does not stop bacterial growth.

Calories by Serving Size

100g

121 kcal

P 19.6g C 2.36g F 3.68g

1 slice (16.2g)

20 kcal

P 3.2g C 0.4g F 0.6g

200g

242 kcal

P 39.2g C 4.7g F 7.4g

50g

61 kcal

P 9.8g C 1.2g F 1.8g

Full Nutrition Facts

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

Nutrition Facts

Serving size: 100g

Calories 121

% Daily Value*

Total Fat 3.68g 5%

Saturated Fat 1.25g 6%

Trans Fat 0.02g

Sodium 1030mg 45%

Total Carbohydrate 2.36g 1%

Protein 19.6g 39%

Calcium 6mg 0%

Iron 0.86mg 5%

Potassium 484mg 10%

* 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?

🏃

24 min

Walking to burn 121 kcal

🎯

of 2,000 kcal daily goal

💪

19.6g

protein (39% 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, restaurant?

Ham, sliced, restaurant contains 121 calories per 100g. A standard serving of 1 slice (16.2g) provides 20 calories. It is a moderate-calorie food that can fit into most healthy diets.

How much protein does Ham, sliced, restaurant have?

Ham, sliced, restaurant provides 19.6g of protein per 100g, which is 39% of the 50g daily recommended value. It is a good source of protein.

How many carbs are in Ham, sliced, restaurant?

Ham, sliced, restaurant contains 2.36g of carbohydrates per 100g .

Is Ham, sliced, restaurant good for weight loss?

Ham, sliced, restaurant has 121 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 (19.6g/100g) helps with satiety.

How do I track Ham, sliced, restaurant 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.