How many calories in
ham?
Ham comes in around 145 calories per 100g, with 21g of protein and 5.5g of fat. It's a balanced protein source — solid protein with meaningful fat content. Best to portion deliberately when tracking macros.
Common serving sizes.
Calories scale with portion. Here's how a typical ham serving translates in your tracker:
What 145 calories means.
Protein-dense — 14.5 g of protein per 100 kcal makes ham an efficient choice for hitting a protein target while managing calories.
Ham vs. similar foods.
How ham stacks up on calories and protein against foods people commonly compare it to:
Skip the lookup. Snap the plate.
Point your iPhone camera at ham and Spotwell's AI estimates the portion and macros in a few seconds. Check it, adjust anything that looks off, and log it.
Download on theApp StoreQuick answers.
How many calories in ham?
Ham has approximately 145 calories per 100g. A typical serving — 3 oz (85g) — comes in at 123 calories.
How much protein is in ham?
21g of protein per 100g. That puts ham at roughly 14.5g of protein per 100 calories — a useful lens when comparing to other protein sources.
How do I log ham accurately?
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in a few seconds. Adjust the value if it looks off.
Is ham good for weight loss?
It depends on your overall calorie target. Ham sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.