Ham
Ham is a flavorful source of high-quality protein, making it a nutritious choice for a balanced diet. It has a moderate fat content with low saturated fats, supporting a healthy intake. The mineral content includes potassium, phosphorus, and zinc, which contribute to daily wellness. Additionally, it provides vitamin D and B vitamins that play key roles in the body.
Macronutrient distribution
A Serving (57 g) of Ham contains 78 calories, 9 g of protein, 2.7 g of carbohydrates, and 3.2 g of fat.
- Protein
- 9 g48%
- Carbs
- 2.7 g14%
- Fat
- 3.2 g38%
of calories
Calorie Burn
How long would it take to burn off 78 calories?
- Walking3.5 mph, moderate pace14 min
- YogaModerate effort, gentle pace20 min
- SwimmingFreestyle, moderate effort10 min
- Biking12–14 mph, moderate effort7 min
- StairsStair climbing, moderate pace10 min
- Running5 mph (12 min/mile)7 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (57 g)
Carbohydrates
- Carbohydrates2.7 / 313 g(1%)
- Total Sugars0.8 g
Fats
- Total Fat3.2 / 83 g(4%)
- Saturated Fat0.68 / 25 g(3%)
- Monounsaturated Fat2.1 g
- Polyunsaturated Fat0.4 g
- Cholesterol27.4 / 300 mg(9%)
- Omega-30.01 g
- Omega-60.3 g
- Omega-92.1 g
- Oleic Acid2 g
- Lauric Acid0 g
- Stearic Acid0.37 g
- Linoleic Acid0.39 g
- Myristic Acid0.04 g
- Palmitic Acid0.71 g
- Eicosenoic Acid0.11 g
- Arachidonic Acid0.02 g
- Alpha-Linolenic Acid (ALA)0.03 g
Protein
- Protein9 / 56 g(16%)
Amino Acids
- Lysine0.72 g
- Serine0.34 g
- Valine0.41 g
- Alanine0.46 g
- Cystine0.09 g
- Cysteine0.09 g
- Proline0.32 g
- Taurine11 mg
- Arginine0.52 g
- Histidine0.33 g
- Threonine0.35 g
- Isoleucine0.38 g
- Methionine0.22 g
- Tryptophan0.1 g
- Glutamic Acid1.2 g
- Aspartic Acid0.76 g
- Phenylalanine0.34 g
- Glycine0.36 g
- Leucine0.67 g
- Tyrosine0.32 g
Vitamins
- Vitamin C0.74 / 90 mg(1%)
- Vitamin D1.3 / 15 ug(8%)
- Vitamin E0.13 / 15 mg(1%)
- Vitamin K0.06 / 120 ug(0%)
- Vitamin B60.13 / 1.3 mg(10%)
- Vitamin B120.18 / 2.4 ug(8%)
- Thiamin (B1)0.27 / 1.2 mg(23%)
- Riboflavin (B2)0.07 / 1.3 mg(6%)
- Niacin (B3)2 / 16 mg(12%)
- Folate1.3 / 400 ug(0%)
- Pantothenic Acid (B5)0.25 / 5 mg(5%)
- Choline46.7 / 550 mg(8%)
Minerals
- Calcium8.9 / 1,000 mg(1%)
- Iron0.43 / 8 mg(5%)
- Magnesium11 / 420 mg(3%)
- Phosphorus126 / 700 mg(18%)
- Potassium152.8 / 3,400 mg(4%)
- Sodium609.9 / 2,300 mg(27%)
- Zinc0.84 / 11 mg(8%)
- Copper0.06 / 0.9 mg(6%)
- Manganese0.01 / 2.3 mg(0%)
- Selenium13.2 / 55 ug(24%)
Other
- Water40.2 / 3,700 g(1%)
Sources
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