Ham

Q: How many calories in slice (1 oz) (4" x 4" x 3/32" thick) of ham?

About 62 calories, with roughly 4.6g of protein. slice (1 oz) (4" x 4" x 3/32" thick) weighs about 28g. Use the slider above for any other portion.

The default answer to "what am I eating for protein."

221

cal per 100 g

Portion explorer

How much are you eating?

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= 1.0 oz

Calories

Protein

4.6g

Carbs

Fat

4.7g

Protein 31% Carbs 0% Fat 69%

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Ham is 69% fat by calorie — almost all of it unsaturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 221 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Raw → Cooked

Meat loses roughly 25% of its weight to water during cooking. 4 oz raw becomes about 3 oz cooked. Every number here is for cooked weight — if your scale or recipe reads raw, multiply by 0.75 first.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Sugar5 g—

Saturated fat6.1 g31%

Cholesterol59 mg20%

Sodium1194 mg52%

Potassium319 mg7%

Calcium7 mg1%

Iron0.83 mg5%

Magnesium16 mg4%

Zinc1.94 mg18%

Vitamin C0 mg0%

Vitamin E0.23 mg2%

Vitamin A0 mcg0%

Vitamin D0.7 mcg3%

Vitamin B60.35 mg21%

Vitamin B120.92 mcg38%

Folate1 mcg0%

Niacin3.88 mg24%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Bacon

Almost identical calories.

Cal226 Protein15.9 g Fat16.9 g

Beef

29 more calories per 100g · +11g protein.

Cal250 Protein27.1 g Fat14.9 g

Yachtwurst

47 more calories per 100g · +6g fat.

Cal268 Protein14.8 g Fat22.6 g

Common questions

The stuff people actually ask.

How many calories in slice (1 oz) (4" x 4" x 3/32" thick) of ham?

About 62 calories, with roughly 4.6g of protein. slice (1 oz) (4" x 4" x 3/32" thick) weighs about 28g. Use the slider above for any other portion.

Grilled vs. baked vs. pan-seared — do the calories differ?

Not from the cooking method itself. All three yield roughly the same numbers per 100g cooked. What changes calories is what you add: a tablespoon of olive oil is +120 cal, a sugary marinade can add 40–80 per portion.

Is ham actually healthy, or is that marketing?

By the numbers on this page: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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