How much protein is in ham?

How much protein is in ham?


When it comes to protein content, ham is a popular choice for many people. Whether you enjoy it as a sandwich filling or as a main dish, ham provides a good amount of protein. In this article, we will explore the protein content in ham and its nutritional benefits.

Protein Content in Ham

Ham is a meat product that is derived from the hind leg of a pig. It is typically cured or smoked, giving it a distinct flavor. The protein content in ham can vary depending on the specific type and preparation method. On average, a 3-ounce (85 grams) serving of ham provides around 18 grams of protein.

Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting immune function, and maintaining overall health. Including protein-rich foods like ham in your diet can help meet your daily protein requirements.

Nutritional Benefits of Ham

In addition to protein, ham offers several other important nutrients. It is a good source of vitamins and minerals, including vitamin B6, vitamin B12, zinc, and selenium. These nutrients play various roles in the body, such as supporting brain function, aiding in red blood cell production, and promoting a healthy immune system.

However, it’s important to note that ham can also be high in sodium and saturated fat. Therefore, it is recommended to consume ham in moderation and choose leaner cuts whenever possible. Opting for lower-sodium varieties or reducing the amount of added salt during preparation can also help minimize sodium intake.

Other Factors Affecting Protein Content

While the average protein content in ham is around 18 grams per 3-ounce serving, it’s worth mentioning that the protein content can vary depending on factors such as the cut of ham and the specific brand or preparation method.

Different cuts of ham may have slightly different protein contents. For example, leaner cuts like ham steak or center-cut ham tend to have a higher protein-to-fat ratio compared to fattier cuts like country ham. Additionally, the protein content can also be influenced by the presence of any added ingredients or seasonings.


Ham is a good source of protein, providing around 18 grams per 3-ounce serving. It also offers various vitamins and minerals that contribute to overall health. However, it’s important to be mindful of the sodium and saturated fat content in ham and consume it in moderation as part of a balanced diet.

Including ham in your meals can be a tasty way to increase your protein intake, but it’s always a good idea to consider the overall nutritional profile of the food and make informed choices based on your individual dietary needs and goals.


1. USDA FoodData Central:
2. The American Heart Association: