Protein in Gammon Rashers: How Much per 100g and per Portion
Grilled gammon rashers provide 27.5g of protein per 100g. This is a high protein amount, with protein accounting for 55% of the total energy. For every 100 kcal, you get 13.8g of protein, making it a protein-dense food. The nutritional data is for the grilled product, so the raw weight before cooking will be different.
CoFID 19-505 · Ham, gammon rashers, grilled
What the numbers say
- Protein per calorie. Gammon rashers provide 13.8g of protein for every 100 kcal. Over half (55%) of the energy in the grilled product comes from its protein content.
- Fat and salt levels. According to front-of-pack guidance, 100g of grilled gammon is rated ‘medium’ for fat (9.9g) and saturated fat (3.4g). It is rated ‘high’ for salt, containing 3.4g.
- Carbohydrate and fibre. This food contains no carbohydrate, sugars, or dietary fibre. All of its energy is derived from protein and fat.
- Contribution to reference intake. A 100g portion of grilled gammon provides 55% of the UK’s reference intake for protein for an average adult.
Gammon Rashers macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 199 kcal 834 kJ |
10% | – |
| Protein | 27.5g | 55% | – |
| Fat | 9.9g | 14% | medium |
| of which saturates | 3.4g | 17% | medium |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 3.4g | 57% | high |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in gammon rashers by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 27.5g | 199 | 0g | 9.9g |
| 150g | 41.2g | 298 | 0g | 14.9g |
| 200g | 55g | 398 | 0g | 19.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of gammon rashers for 20g or 30g of protein
- To get a 20g protein portion, you would need 73g of grilled gammon, which also provides 145 kcal and 2.5g of salt.
- For a larger 30g protein target, the required amount is 109g, containing 217 kcal and 3.7g of salt.
- Remember that this data is for grilled rashers; the weight will decrease during cooking as water and fat are lost, concentrating the protein and other nutrients.
How it compares with other meats
With 27.5g of protein per 100g, grilled gammon ranks 7th out of 28 meats on this site and 10th out of all 137 foods listed. Its protein content per 100g is higher than grilled chicken thigh (25.6g) and corned beef (25.9g), but slightly lower than lamb liver (30.1g) and fillet steak (29.1g). When considering protein per calorie, its ranking is lower (16th within its group), as it contains more fat than some other meats. For example, fillet steak offers more protein per 100 kcal (15.5g) compared to gammon (13.8g).
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Gammon Rashers | 27.5g | 199 | 13.8g |
| Chicken Thigh | 25.6g | 180 | 14.2g |
| Corned Beef | 25.9g | 205 | 12.6g |
| Lamb Liver | 30.1g | 237 | 12.7g |
| Fillet Steak | 29.1g | 188 | 15.5g |
Quick answers
How much protein is in a 200g serving of grilled gammon?
A 200g portion of grilled gammon rashers contains 55.0g of protein, 398 kcal, and 19.8g of fat.
Is gammon high in salt?
Yes, based on front-of-pack labelling standards, grilled gammon is considered high in salt, with 3.4g of salt per 100g.
Does gammon contain carbohydrates or sugar?
No, according to the official UK data, grilled gammon rashers contain 0.0g of carbohydrates and 0.0g of sugars.
When to speak to a GP or dietitian
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- At 3.4g of salt per 100g, this counts as high in salt on UK front-of-pack labels. If you have high blood pressure or have been told to cut salt, ask your GP how it fits.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.