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Ham

Ham

EverydayCooked

Ham is a cured and cooked pork product made from the hind leg of the pig, traditionally preserved through salting, smoking, or brining. While rich in protein and minerals like zinc, it typically contains high sodium levels due to processing methods. The cooked meat features a distinctive pink color, firm yet tender texture, and savory-sweet flavor profile that makes it a popular choice for sandwiches, holiday meals, and prepared deli platters.

Macro Impact

A 2 oz serving contains 78 calories, 9g protein, 3g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 78 calories?
Walking3.5 mph, moderate pace
18 min
YogaModerate effort, gentle pace
13 min
SwimmingModerate effort, freestyle
10 min
Biking12-14 mph, moderate effort
8 min
StairsStair climbing, moderate pace
9 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size2 oz (57 g)
Amount per serving
Calories78
% Daily Value*
Total Fat3g
4%
Saturated Fat0.7g
3%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat2g
Cholesterol27mg
9%
Sodium610mg
27%
Total Carbohydrate3g
1%
Dietary Fiber0g
0%
Total Sugars0.8g
Includes Added Sugars0g
0%
Protein9g
Vitamin D1mcg
6%
Calcium9mg
1%
Iron0.4mg
2%
Potassium153mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
3 / 275 g
1%
Fiber
0 / 28 g
0%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
2 / 31 g
7%
Polyunsaturated
0 / 23 g
2%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
27 / 300 g
9%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
2%
Omega 9
2 g
Protein
Protein
9 / 80 g
11%
Amino Acids
Histidine
0 / 3 g
11%
Isoleucine
0 / 2 g
24%
Leucine
1 / 3 g
22%
Lysine
1 / 2 g
30%
Methionine
0 / 1 g
19%
Phenylalanine
0 / 2 g
17%
Threonine
0 / 1 g
30%
Tryptophan
0 / 0 g
31%
Valine
0 / 2 g
20%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
24%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
2 / 15 mg
13%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
10%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
8%
Folate
1 / 400 mcg
0%
Vitamin A
0 / 800 mcg
0%
Vitamin C
1 / 83 mg
1%
Vitamin D
1 / 15 mcg
8%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
6%
Iron
0 / 13 mg
3%
Magnesium
11 / 370 mg
3%
Manganese
0 / 2 mg
0%
Phosphorous
126 / 700 mg
18%
Potassium
153 / 3k mg
5%
Selenium
13 / 55 mcg
24%
Sodium
610 / 2.3k mg
27%
Zinc
1 / 10 mg
9%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
40 g
Caffeine
0 mg
Choline
47 mg
Taurine
11 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Ham, sliced, regular (approximately 11% fat). USDA Standard Reference, Legacy. Food ID 173864.
  2. 2.Deli-meat, ham, cooked, sliced. Canadian Nutrient File. Food ID 1148.
  3. 3.Deli-meat, ham, sliced, composite. Canadian Nutrient File. Food ID 502520.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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