Protein in Ham: How Much per 100g and per Portion
Ham provides 18.4g of protein per 100g. For every 100 calories of ham consumed, you get 17.2g of protein, making it a calorie-efficient protein source. A 150g amount of ham contains 27.6g of protein and 160 calories, showing how its protein content scales with portion size.
CoFID 19-496 · Ham
What the numbers say
- Protein per calorie. Ham offers 17.2g of protein for every 100 kcal. Almost 70% of its energy comes from protein, which is a high proportion for a meat product.
- Fat and sugar content. Per 100g, ham is low in saturated fat (1.1g) and sugars (1.0g). Its total fat content of 3.3g per 100g is in the medium range according to UK front-of-pack labelling.
- High in salt. Ham contains 2.0g of salt per 100g. This is considered high for front-of-pack labelling purposes and contributes significantly to reference intakes.
- Fibre content. This food contains very little dietary fibre, with the official data from McCance and Widdowson’s listing just 0.1g per 100g.
Ham macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 107 kcal 451 kJ |
5% | – |
| Protein | 18.4g | 37% | – |
| Fat | 3.3g | 5% | medium |
| of which saturates | 1.1g | 6% | low |
| Carbohydrate | 1g | 0% | – |
| of which sugars | 1g | 1% | low |
| Fibre | 0.1g | – | – |
| Salt | 2g | 33% | 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 ham by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 18.4g | 107 | 1g | 3.3g |
| 150g | 27.6g | 160 | 1.5g | 4.9g |
| 200g | 36.8g | 214 | 2g | 6.6g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of ham for 20g or 30g of protein
- To get a 20g protein portion, you would need to eat 109g of ham, which provides 116 kcal.
- For a larger 30g protein target, the required amount is 163g of ham for 174 kcal.
- Be aware of the high salt content, as a 163g portion of ham contains over 3g of salt.
How it compares with other meats
Compared to the 137 foods on this site, ham ranks 56th for protein content per 100g. Within the meats group, it places 23rd out of 28, meaning most other meats offer more protein by weight. For example, Lean Pork provides 22.2g and Chicken Drumsticks provide 26.6g of protein per 100g. However, when measured by protein per calorie, ham’s ranking improves significantly. It is 10th out of 28 meats and 26th overall, making it more protein-dense than foods like Lamb Kidney, despite having a similar protein-per-100g value.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Ham | 18.4g | 107 | 17.2g |
| Lean Beef | 22.5g | 129 | 17.4g |
| Lamb Kidney | 17g | 91 | 18.7g |
| Chicken Drumsticks | 26.6g | 152 | 17.5g |
| Lean Pork | 22.2g | 116 | 19.1g |
Quick answers
Is ham a high-protein food?
Ham provides 18.4g of protein per 100g, which is less than many other meats like lean beef or chicken. However, it is high in protein relative to its calorie content.
How much fat is in ham?
Ham contains 3.3g of fat and 1.1g of saturated fat per 100g. According to UK front-of-pack guidance, this is a medium amount of fat and a low amount of saturates.
Is ham high in salt?
Yes, ham is high in salt, containing 2.0g per 100g. This receives a red traffic light colour on UK front-of-pack nutrition labels.
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 2g 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.