Ham

Q: How many calories in 1.94 oz (1 serving) of ham?

About 67 calories, with roughly 9.9g of protein. 1.94 oz (1 serving) weighs about 55g. Use the slider above for any other portion.

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

122

cal per 100 g

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= 1.9 oz

Calories

Protein

9.9g

Carbs

Fat

1.3g

Protein 59% Carbs 24% Fat 17%

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Ham is basically 59% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

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 122 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%

Sugar0 g—

Saturated fat0.87 g4%

Cholesterol22 mg7%

Sodium900 mg39%

Potassium165 mg4%

Calcium6 mg0%

Iron0.39 mg2%

Magnesium8 mg2%

Zinc0.91 mg8%

Vitamin C0.6 mg1%

Vitamin A0 mcg0%

Vitamin B60.231 mg14%

Vitamin B120.38 mcg16%

Folate2 mcg1%

Niacin2.276 mg14%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Beef

11 more calories per 100g.

Cal133 Protein20.2 g Fat4.4 g

Beef

11 fewer calories per 100g.

Cal111 Protein19 g Fat3.3 g

Beef

25 more calories per 100g · +4g protein.

Cal147 Protein21.8 g Fat5.8 g

Common questions

The stuff people actually ask.

How many calories in 1.94 oz (1 serving) of ham?

About 67 calories, with roughly 9.9g of protein. 1.94 oz (1 serving) weighs about 55g. 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: high protein, low fat, near zero sugar. Hard to argue with.

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