Meat and Poultry / Exotic Meats
Ham
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 421kcal / 2530kcal (16%) |
Macronutrients
Protein | 16.4 g/ 71g (23%) | ||||||
Total Fat | 39.5 g/ 42g (94%) | ||||||
| |||||||
Total Carbs | 0 g/ 348g (0%) | ||||||
| |||||||
Vitamins
Vit A | 3.5 mcg RAE/ 700mcg RAE (0.5%) |
Vit B1 | 0.37 mg/ 1mg (30%) source |
Vit B2 | 0.27 mg/ 1mg (20%) source |
Vit B3 | 3.1 mg NE/ 16mg NE (19%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 25 mg/ 750mg (3%) |
Phosphorus | 74 mg/ 700mg (10%) |
Iron | 1.4 mg/ 12mg (11%) |
Sodium | 1836 mg/ 1500mg (122%) |
What is this food?
Ham is a processed meat (usually pork) that’s cured and often sliced for sandwiches, toppings, or quick meals. It’s mainly a protein food.
Why it matters to health
Ham can help you meet your protein needs for muscle repair and growth. However, per 100g it’s also high in total fat (39.5g) and saturated fat (14.1g), plus cholesterol (119mg) and sodium (1836mg). Too much sodium can raise blood pressure over time, and too much saturated fat can affect heart health. Since it has no carbohydrates and no fiber, it works best when paired with fiber-rich sides (vegetables, fruits, or whole grains) so your meals stay balanced.
Healthier tips
- Use ham as a small add-on, not the main portion—aim for about 1–2 thin slices per meal, then fill the rest of the plate with vegetables and/or rice/whole grains.
- Balance your day: keep ham for one meal or snack, and choose other protein options more often (fish, eggs, tofu, chicken breast) to vary nutrients.
- Pair it with high-fiber foods: at least 1–2 servings of vegetables (e.g., lettuce, tomatoes, cucumber) and/or a fruit after meals.
- Watch sodium: if you’re having ham, go lighter on salty sauces (ketchup, mayonnaise, soy-based dips) and choose less salty bread/condiments.
- When possible, choose lower-sodium or less fatty ham, and avoid frequent daily intake.
Common Filipino dishes
Ham and cheese sandwich, Hamonado (ham with sweet sauce), Ham and egg breakfast plate, Macaroni salad with ham, Sinangag with ham
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon