Calorie Chart / Meat & Eggs / Cooked ham
How Many Calories Are in Cooked ham?
Calculation of the nutritional value & Recommended Dietary Intake of cooked ham
For g and a calorie requirement of kcal
| Calories 41 kcal | Proteins 5.5 g | Lipids 2 g | Carbohydrates 0.2 g |
| 2% | 7% | 3% | 0% |
Health benefits of cooked ham
Cooked ham - 100g
Calories 136 kcal
Proteins 18.4 g
Lipids 6.5 g
Carbohydrates 0.8 g
Cooked ham is a moderate-calorie delicatessen meat: its 136 kcal per 100 g place it well below richer charcuterie such as salami or rillettes. Its proteins (18.4 g/100 g) provide all essential amino acids, which support muscle maintenance while keeping calories under control.
On the micronutrient side, cooked ham supplies significant vitamin B group levels—especially B1 (thiamine), B6, and B12—useful for energy metabolism and red-blood-cell formation. It is also a good source of selenium and zinc, two minerals involved in immune function and antioxidant protection. Carbohydrate content is minimal (0.8 g/100 g), making it friendly for low-carb or diabetic diets.
Because the rind and most visible fat are removed before cooking, cooked ham carries less saturated fat than many other pork products. That combination of moderate calories, quality proteins, and relatively low lipids makes it a convenient choice for people watching their weight or athletes seeking lean recovery food. Historically, the technique of wet-curing followed by gentle cooking dates back to 19th-century French charcutiers who wanted a longer-keeping yet tender meat.
Tips for incorporating cooked ham into a balanced diet
Add two thin slices of cooked ham to a whole-grain baguette with tomato, arugula, and a light mustard sauce for a balanced 350-calorie lunch. The bread delivers complex carbs, the ham offers proteins, and the vegetables boost fiber and vitamins.
For a refreshing starter, wrap strips of ham around chilled cubes of melon; this sweet-and-savory duo keeps calories low compared with traditional appetizers like cheese puff pastry. You can also dice cooked ham into a protein-rich omelette with mushroom cream or fold it into quiche Lorraine in place of lardons to shave off several calories per portion.
If you are controlling sodium or calories, choose "reduced-salt" or "extra-lean" labels and pair the ham with steamed broccoli or green beans rather than starchy fried sides. Athletes looking for post-training recovery can roll ham around slices of avocado to combine proteins with heart-healthy fats.
Frequently Asked Questions
- How many calories are in cooked ham?
- Cooked ham provides 136 kcal per 100 g.
- Is cooked ham considered low-fat?
- With 6.5 g of fat per 100 g, cooked ham is lower in fat than many deli meats, although it is not completely fat-free.
- Does cooked ham have carbohydrates?
- Practically none: only about 0.8 g of carbs per 100 g, so its impact on blood sugar and calories from carbs is minimal.
- Which vitamins and minerals are present in cooked ham?
- It supplies B-vitamins (B1, B6, B12), zinc, and selenium, contributing to energy production, immunity, and antioxidant defense.
- Can cooked ham help with weight loss?
- Yes, its moderate calories and high protein make it satiating; combine it with vegetables to keep total meal calories low.
- What is the difference between cooked ham and cured ham regarding calories?
- Cured ham is usually drier, saltier, and slightly higher in calories because of lower water content; cooked ham retains more moisture, keeping calories moderate.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
