How many calories are in 1 cooked ham?

December 9, 2025 •

4 min read

According to the USDA, a 100-gram serving of roasted, extra-lean cooked ham contains approximately 145 calories. However, the total calorie count for your cooked ham can vary significantly based on the cut, preparation method, and portion size, making accurate information essential for dietary planning.

Quick Summary

This guide breaks down the calorie content of cooked ham based on preparation and portion size, examining nutrition variations between lean, fatty, and deli versions. Understand how cooking methods and added ingredients affect ham's nutritional profile for informed dietary choices.

Key Points

Variable Calories: The calorie count for one cooked ham is not fixed and depends on the specific cut, size, and preparation method.
Lean vs. Fatty Cuts: Lean, boneless ham is lower in calories, while cuts with more fat or added glazes will be higher.
Portion Size is Key: Nutritional data is often based on a 100g serving; for accurate tracking, measure your specific portion size.
High in Protein: Ham is a good source of high-quality protein, which promotes satiety and muscle maintenance.
Mind the Sodium: Processed ham can be very high in sodium, so choose low-sodium options to support heart health.
Healthier Preparations: Avoid heavy, sugary glazes and opt for baking or roasting plain ham to minimize added calories.
Nutrient-Rich: Besides protein, cooked ham provides valuable vitamins (B12, B6) and minerals (zinc, selenium).

Understanding the Calorie Count in Cooked Ham

The question of how many calories are in 1 cooked ham does not have a single answer, as the total calorie count depends entirely on its size, cut, and preparation. A small, lean portion will be drastically different from a large, fatty, honey-glazed serving. For those monitoring their intake, understanding these variables is key to an accurate calculation. Ham's caloric density, like other meats, comes primarily from its protein and fat content. Leaner cuts contain more protein relative to fat, leading to a lower calorie count per gram. Conversely, cuts with more fat, or those prepared with calorie-dense glazes, will have a higher caloric value.

Factors Affecting Ham's Calorie Content

Several factors contribute to the final calorie count of cooked ham, which explains why you see varying numbers across different nutrition databases:

Cut of Meat: Ham from the leanest part of the leg will have fewer calories than a cut that includes a significant fat layer. Extra-lean, boneless ham is the lowest in calories.
Added Ingredients: Glazes made with honey, brown sugar, or other sugars can add a substantial number of calories. Sauces and other added ingredients also contribute to the overall count.
Processing: Different curing and processing methods can also slightly alter the ham's nutritional makeup. Cured ham may have different values than fresh ham.
Portion Size: This is the most significant variable. Nutritional information is typically given in standard portions, such as 100 grams or a single slice, but a whole ham can weigh several pounds.

Nutritional Composition of Cooked Ham

Beyond calories, ham offers a range of nutrients. It is a rich source of high-quality protein, which is essential for muscle maintenance and promoting feelings of fullness. It also provides important vitamins and minerals, including selenium, zinc, and B vitamins like B12, B6, and thiamin. However, processed ham is often high in sodium, a factor to consider for those with high blood pressure or on low-sodium diets.

Comparison Table: Calories in Different Types of Ham (per 100g)

To better illustrate the variation, here is a comparison of different types of ham based on available nutritional data:


Type of Cooked Ham	Approximate Calories (per 100g)	Primary Characteristics
Extra-Lean, Boneless, Roasted	145 kcal	Minimal fat, high protein.
Spiral Sliced, Lean and Fat	139 kcal	Includes some fat, typically roasted.
Standard Deli-Style Cooked Ham	136 kcal	Moderate fat content.
Sliced Ham, with Glaze	160+ kcal	Calorie count is higher due to sugary glaze.

Making Healthier Choices

For those concerned about calories and overall health, there are ways to enjoy ham responsibly:

Choose Leaner Cuts: Look for "extra-lean" or "reduced-fat" labels when buying packaged ham. This can significantly reduce your calorie intake.
Portion Control: Pay close attention to serving sizes. A 3-ounce serving (about 85 grams) is a standard portion size and can be a good reference point.
Limit Glazes: While delicious, sugary glazes can add unnecessary calories. Opt for a plain roast ham or use a light, savory seasoning instead.
Balance Your Meal: Pair ham with nutrient-dense, low-calorie side dishes like roasted vegetables, a fresh salad, or whole grains. This creates a balanced meal that is both satisfying and healthy.

How to Calculate Calories for an Entire Cooked Ham

If you're dealing with a large ham for a holiday meal, you can calculate the total calories by following a few simple steps:

Check the Product Label: The label should provide a calorie count per a specific serving size, such as per 100g or per 1 oz.
Weigh the Ham: After cooking and before adding any glaze, weigh the entire ham. Make sure to account for any weight loss during the cooking process.
Perform the Calculation: Multiply the weight of your ham (in the same unit as the nutritional label) by the calories per unit. For example, if your 5kg ham is a type that has 145 kcal per 100g, the total calories would be 50 x 145 = 7,250 kcal.
Factor in Glazes: If you add a sugary glaze, estimate its caloric contribution based on the ingredients used. For instance, a brown sugar and honey glaze will add several hundred calories to the final total.

Conclusion

Pinpointing the exact calorie count of 1 cooked ham is difficult because of the many variables, but with the right information, you can make an accurate estimate. On average, a lean portion of cooked ham contains between 130 and 150 calories per 100 grams. By considering the cut, preparation, and portion size, you can effectively manage your calorie intake while enjoying this popular protein source. Choosing leaner options and being mindful of added glazes are the best strategies for making ham a healthy part of your diet.

For more detailed nutritional information, resources like the USDA FoodData Central database provide extensive data on various food products and their nutrient content. (Link to USDA: https://fdc.nal.usda.gov/)

Frequently Asked Questions

A 100-gram serving of extra-lean, boneless, roasted ham contains approximately 145 calories.

Yes, glazes made from ingredients like honey, brown sugar, and fruit juices can add a significant number of extra calories, sometimes over 100 kcal per serving.

Yes, cooked ham is an excellent source of high-quality protein, providing essential amino acids necessary for muscle repair and growth.

The difference is often minimal per 100g if they are both lean, but roast ham's calorie count is easier to control since you can manage the fat and glaze, unlike processed deli ham.

Due to its high protein and moderate calorie content, lean ham can be part of a weight loss diet when consumed in moderation. The protein helps with satiety, reducing overall calorie intake.

To reduce calories, choose a leaner cut of ham, trim any visible fat, avoid sugary glazes, and serve it with low-calorie side dishes like vegetables or a fresh salad.

To calculate the calories for a whole ham, find the calories per unit (e.g., 100g) on the nutrition label and multiply it by the total weight of your cooked ham. Remember to add any calories from glazes separately.