How many calories are in 100g of Spam? A complete nutrition guide

December 9, 2025 •

4 min read

According to Nutritionix, one 100g portion of classic Spam contains approximately 315 calories. While a convenient and long-lasting protein source, understanding exactly how many calories are in 100g of Spam and its full nutritional profile is key to making informed dietary choices.

Quick Summary

This guide provides a comprehensive breakdown of the caloric and nutritional content of a 100g serving of classic Spam. It details macronutrient information, examines different varieties like Spam Lite, and compares its profile to other popular canned meats.

Key Points

Calorie Count: A 100g serving of classic Spam contains approximately 315 calories, derived mostly from fat and protein.
High Fat and Sodium: This processed meat is high in total fat (27g) and exceptionally high in sodium (1411mg) per 100g.
Varieties Offer Alternatives: Options like Spam Lite and Spam Less Sodium provide lower calorie, fat, and sodium alternatives to the classic version.
Enjoy in Moderation: Due to its high content of saturated fat and salt, Spam is best enjoyed occasionally as part of a varied and balanced diet.
Pair with Nutrient-Dense Foods: To balance the meal, pair Spam with vegetables, whole grains, and other fresh ingredients rather than relying on it as a primary protein source.
Cooking Methods Matter: Some cooking methods, like rinsing and pan-frying without additional oil, can help reduce the overall fat content in your final dish.

A Closer Look at the Calories in 100g of Spam

Classic Spam, the original pork and ham luncheon meat, is known for its high-fat content, which directly contributes to its significant calorie count. A typical 100g serving contains about 315 calories. This energy primarily comes from fat, with a smaller portion from protein and a minimal amount from carbohydrates. The calorie density is a result of its preparation process, where ground pork shoulder and ham are combined with salt, sugar, water, and potato starch before being vacuum-sealed and cooked.

Nutritional Breakdown of 100g of Classic Spam

Beyond just the calorie count, a full understanding of Spam's nutritional composition is crucial for anyone monitoring their diet. For a 100g portion of classic Spam, the breakdown is as follows:

Total Fat: Approximately 27g, making it a high-fat food. This contributes significantly to its calorie count.
Saturated Fat: Around 10g, which is a considerable portion of the total fat.
Protein: About 13g, providing a solid protein source.
Sodium: A very high 1411mg. This is a major factor to consider for anyone concerned with sodium intake, as it's a large percentage of the daily recommended maximum.
Carbohydrates: Roughly 4.6g, with no sugar.

What are the main ingredients and how do they affect the calorie count?

The primary ingredients in classic Spam are pork with ham, salt, water, modified potato starch, sugar, and sodium nitrite. The pork shoulder and ham are the major contributors to the calorie and fat content. The added salt is a crucial preservative but does not add calories. The small amount of sugar balances the saltiness, while potato starch acts as a binder. The high fat content is inherent to the type of meat used and the nature of the processed food.

Comparing Spam Varieties: Classic vs. Less Sodium vs. Lite

For those looking to moderate their intake, Hormel offers several Spam varieties with different nutritional profiles. It's important to compare them to see how they stack up in terms of calories and other key nutrients.


Feature	Classic Spam (100g)	Spam Less Sodium (100g)	Spam Lite (100g)
Calories	~315 kcal	~315 kcal	~196 kcal*
Total Fat	~27g	~27g	~15g*
Sodium	~1411mg	~1130mg*	~948mg*
Saturated Fat	~10g	~10g*	~7.2g*

*Note: Nutritional information for Spam Less Sodium and Lite are based on a 2oz/56g serving from search results and scaled to 100g for comparison purposes. Values may vary slightly.

As the table shows, Spam Lite offers the most significant reduction in both calories and fat, alongside a lower sodium level. The 'Less Sodium' variety focuses primarily on reducing the salt content while keeping the calorie and fat levels similar to the classic version.

How does Spam compare to other processed meats?

When considering processed meats, Spam is often compared to options like canned tuna or corned beef. The differences in their nutritional profiles are stark and mainly relate to fat and sodium content.

Canned Tuna: Tuna packed in water is significantly lower in fat and calories. A 100g portion of canned tuna in water has about 116 calories and less than 2g of fat. However, canned tuna in oil has a higher calorie count, around 223 kcal per 100g.
Canned Corned Beef: A 100g serving of canned beef can have around 246 calories, with about 18g of fat, making it slightly lower in calories and fat than classic Spam.

Moderation and healthier ways to enjoy Spam

While Spam is a processed meat, it can be part of a balanced diet when consumed in moderation. As an energy-dense food, it's best paired with fresh, nutrient-rich ingredients rather than other processed items. Here are some healthier preparation methods:

Rinse the slices: A quick rinse of the Spam slices under water can help remove some of the excess salt from the surface before cooking.
Pan-fry until crispy: Frying Spam without additional oil and patting it dry afterwards can help render out and remove some of the fat.
Pair with fiber: Serve Spam with a large portion of vegetables or in a dish with brown rice to boost the fiber content and nutritional value of your meal.
Consider lower-sodium versions: Opting for Spam Less Sodium or Spam Lite can be a simple way to reduce salt and saturated fat intake.

Conclusion

In summary, 100g of classic Spam contains a notable 315 calories, primarily from its high fat content. While it provides protein, it's also extremely high in sodium, making moderation key for a healthy diet. Consumers have lighter, lower-sodium options available that can help reduce calorie and fat intake. By understanding its nutritional profile and preparing it in a balanced way, Spam can remain an occasional treat rather than a dietary staple. As with any processed food, portion control and pairing it with wholesome ingredients are the most important considerations. For further reading, explore the USDA's FoodData Central for detailed nutritional information on many food products.

Frequently Asked Questions

Yes, Spam provides protein; a 100g serving of classic Spam contains about 13g of protein. However, this comes with high levels of fat and sodium.

Spam Lite is a lower-calorie and lower-fat option. A 100g serving of Spam Lite has approximately 196 calories, a significant reduction from the 315 calories found in classic Spam.

Spam is primarily made from a mix of ground pork shoulder and ham. These high-quality cuts of pork are combined with salt, sugar, water, and preservatives.

Spam has very high sodium content, with 100g containing about 1411mg, which is a large portion of the daily recommended limit. Excessive salt intake can contribute to high blood pressure and other health issues, so it should be consumed in moderation.

To reduce fat and sodium, you can rinse the Spam slices to remove surface salt and pan-fry them without adding oil. Frying helps render out some of the fat.

Cooking Spam does not fundamentally change its caloric density, but if you drain rendered fat during the process, it can reduce the final calorie and fat content of your meal.

Yes, classic Spam is generally considered gluten-free, as its ingredients do not include wheat or other gluten-containing products.