17 Fit Food calories Meat and poultry
Ham calories and nutrition facts
Per 100 g: 164 kcal — 16.6 g protein, 8.8 g fat and 2.3 g carbs.
Ham ranges from wafer-thin packs to thick-cut honey roast and the gammon joint carved at Christmas, and the calories differ less than you might expect, about 165 kcal per 100 g for both kinds here. The real variable is how many slices end up in the sandwich, at about 20 g each. Ham is rich in thiamin and selenium, and as a cured meat it’s salty.
- High in protein
- High in vitamin B1
- High in selenium
- Source of manganese
- Protein 40%
- Fat 48%
- Carbs 6%
- Other 6%
In everyday portions
- 1 slice ≈ 20 g 33 kcal
- Typical serving · 50 g 82 kcal
- 100 kcal is 60 g this much of it gives 100 kcal
- 20 g of protein is 120 g this much to eat for 20 g of protein
- Energy density Medium 1.6 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Sliced ham | 164 | 16.6 | 8.8 | 2.3 |
| Lean cooked ham | 165 | 22 | 7.7 | 0.5 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Sliced ham
Energy and macros
- Energy 164 kcal 8%
- Protein 16.6 g 33%
- Fat 8.8 g 13%
- Carbs available, without fibre 2.3 g <1%
- Fibre 1.3 g
- Salt 2 g 34%
Where the calories come from
- Protein 40%
- Fat 48%
- Carbs 6%
- Other 6%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0.7 µg 14%
- Vitamin E 0.08 mg <1%
- Vitamin K 0 µg 0%
- Vitamin C 4 mg 5%
- Vitamin B1 (thiamin) 0.626 mg 57%
- Vitamin B2 (riboflavin) 0.178 mg 13%
- Vitamin B3 (niacin) 2.9 mg 18%
- Vitamin B5 (pantothenic acid) 0.435 mg 7%
- Vitamin B6 0.329 mg 24%
- Folate (B9) 7 µg 4%
- Vitamin B12 0.42 µg 17%
- Choline 81.9 mg
Minerals
- Potassium 287 mg 14%
- Calcium 24 mg 3%
- Phosphorus 153 mg 22%
- Magnesium 22 mg 6%
- Iron 1 mg 7%
- Zinc 1.4 mg 14%
- Copper 0.089 mg 9%
- Manganese 0.557 mg 28%
- Selenium 20.7 µg 38%
- Iodine 0 µg 0%
- Sodium 814 mg 34%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in vitamin B1
- High in selenium
- Source of manganese
- Source of vitamin B6
- Source of phosphorus
- Source of vitamin B3
- Source of vitamin B12
Lean cooked ham
Energy and macros
- Energy 165 kcal 8%
- Protein 22 g 44%
- Fat 7.7 g 11%
- Carbs available, without fibre 0.5 g <1%
- Fibre 0 g
- Salt 3.5 g 58%
Where the calories come from
- Protein 55%
- Fat 43%
- Carbs 1%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0.8 µg 16%
- Vitamin E 0.28 mg 2%
- Vitamin K 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.739 mg 67%
- Vitamin B2 (riboflavin) 0.28 mg 20%
- Vitamin B3 (niacin) 5.3 mg 33%
- Vitamin B5 (pantothenic acid) 0.597 mg 10%
- Vitamin B6 0.35 mg 25%
- Folate (B9) 3 µg 2%
- Vitamin B12 0.68 µg 27%
- Choline 85.9 mg
Minerals
- Potassium 362 mg 18%
- Calcium 8 mg 1%
- Phosphorus 248 mg 35%
- Magnesium 19 mg 5%
- Iron 1.4 mg 10%
- Zinc 2.6 mg 26%
- Copper 0.119 mg 12%
- Manganese 0.046 mg 2%
- Selenium 19.5 µg 35%
- Iodine no data
- Sodium 1,385 mg 58%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in vitamin B1
- High in selenium
- High in phosphorus
- High in vitamin B3
- Source of vitamin B12
- Source of zinc
- Source of vitamin B6
- Source of vitamin B2
- Source of potassium
- Source of vitamin D
Meat and poultry
Among meats and poultry
The category in the 17 Fit catalog: 210 foods. Compared per 100 g.
- 71% Fewer calories than 71% of meats and poultry.
- 97% More fibre than 97% of meats and poultry.
- 89% More vitamin B1 than 89% of meats and poultry.
- 98% More manganese than 98% of meats and poultry.
Similar in composition
The foods with the nearest calories and macros.
- Chicken drumsticks 161 kcal
- Chicken hearts 153 kcal
- Pork chops 170 kcal
- Beef 170 kcal
- Chicken wings 191 kcal
- Chicken livers 119 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 173864.
The vitamins and minerals it lacked come from Frida (Denmark).
Carbs are available carbohydrates, without fibre, as on EU labels.