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.
Calories scale with portion. Here's how a typical ham serving translates in your tracker:
Protein-dense — 14.5 g of protein per 100 kcal makes ham an efficient choice for hitting a protein target while managing calories.
How ham stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at ham and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreHam has approximately 145 calories per 100g. A typical serving — 3 oz (85g) — comes in at 123 calories.
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.
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 under a second. Adjust the value if it looks off.
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.