73 %
Thiamin contributes to normal energy-yielding metabolism, to the normal function of the heart and to normal psychological function.
How many calories are in ham?
107kcal
in a 100 g portion
107 kcal per 100 g.
Source: UK CoFID 2021, record 19-496, 10 analysed samples. Checked 5 October 2026.
3.3 gFat
18.4 gProtein
0.1 gFibre
73 %Daily thiamin
What’s in a 100 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly protein.
- 3.3 gFat
- 18.4 gProtein
- 1 gCarbohydrate
- 0.1 gFibre
- 73.2 gWater
- 4 gMinerals and the rest
Below average for meat
Ham is 107 kcal per 100 g. The 253 meat in this database average 241.
Ham107
Meat average241
High in salt
2 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).
Salt, per portion2 g
Sugars, per portion1 g
Vitamins and minerals in ham
Six of the 20 reach the “high in” level, led by thiamin.
A source of
Only a trace
- Vitamin A
- Vitamin C
Show all 20 with amounts
Chloride980 mg, 123 %
Thiamin (vitamin B1)0.8 mg, 73 %
Niacin (vitamin B3)9.6 mg, 60 %
Phosphorus340 mg, 49 %
Vitamin B60.61 mg, 44 %
Vitamin B120.001 mg, 40 %
Selenium0.011 mg, 20 %
Zinc1.8 mg, 18 %
Pantothenic acid (vitamin B5)1 mg, 17 %
Potassium340 mg, 17 %
Riboflavin (vitamin B2)0.17 mg, 12 %
Copper0.12 mg, 12 %
Folate0.019 mg, 9.5 %
Magnesium24 mg, 6.4 %
Biotin0.003 mg, 6 %
Iron0.7 mg, 5 %
Iodine0.005 mg, 3.3 %
Calcium7 mg, 0.9 %
Manganese0.01 mg, 0.5 %
Vitamin E0.04 mg, <1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What ham doesn’t give you. And where to find it.
No recorded vitamin C or vitamin A, and only under 1 % of the vitamin E reference intake per 100 g.
Vitamin C
Tracein ham
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
Tracein ham
Find it inLiver, calf, fried3152 % per 100 g
Vitamin E
<1%in ham, per 100 g
Find it inSunflower seeds, toasted326 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Ham against other meat
Per 100 g, ham has the most thiamin of the 6 here, ahead of kidney (lamb, fried).
0.8mg
0.5mg
0.5mg
0.1mg
0.1mg
0mg
Hamthis page
Kidney, lamb, fried−0.3 mg
Kidney, ox, raw−0.3 mg
Pate, liver−0.7 mg
Brain, lamb, boiled−0.7 mg
All values per 100 g, from the same dataset. Differences are against ham.
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Questions about ham
What the numbers say to the questions people actually search.
How many calories are in a portion of ham?
A typical portion (100 g cooked) gives 107 kcal. Per 100 g the figure is 107 kcal.
Is ham high in chloride?
Yes. Ham has 980 mg chloride per 100 g, 123 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does ham have most of?
By share of the daily reference intake: chloride (980 mg, 123 %), thiamin (0.8 mg, 73 %) and niacin (9.6 mg, 60 %) per 100 g.
Is ham a good source of protein?
Ham has 18.4 g protein per 100 g, 69 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 19-496, Ham, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient analysis of foods important in elderly people, 1994; and industry data, 2013. Values are per 100 g of the edible part; a portion is 100 g, 100 g cooked, the usual UK portion for meat. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 253 meat kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More meat
From the same group, with calories per 100 g, and the foods with the most thiamin.
