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Ham is the hind leg of the pig, preserved with salt and usually smoked or cooked, and it is one of the most popular holiday and sandwich meats in the US. A 3-ounce serving of roasted boneless ham has about 151 calories and 19 grams of protein in USDA data, plus more than half the Daily Value for sodium. Is ham healthy? It is a good protein source that is also a processed meat, which the World Health Organization’s cancer agency places in its highest evidence group, and it is very salty, so most guidance favors smaller, less frequent portions. This guide covers ham nutrition by type, what the label terms mean, country ham, uncured ham, and safe reheating and storage.
Peptide Labs does not sell ham or meat products. This article is general nutrition information, not medical advice.
Key Takeaways
- Roasted boneless ham has about 151 calories, 19 g protein and 1,275 milligrams of sodium per 3 ounces in USDA data.
- Ham is a processed meat; IARC classifies processed meat as Group 1, carcinogenic to humans.
- Federal label terms such as "water added" and "ham and water product" tell you how much water was added.
- Country ham is dry-salted and aged; USDA lists a full day's Daily Value of sodium in 3 ounces.
- FoodSafety.gov: cook raw ham to 145°F with a 3-minute rest and reheat precooked ham to 140°F or 165°F.
What is ham?
Ham comes from the pork leg. Fresh ham is simply uncooked pork leg with no added salt; nearly everything sold as ham in stores has been preserved with salt, either injected with a brine (wet processing) or rubbed with dry salt (dry processing), and often smoked. Many hams are sold fully cooked and only need reheating. Common types:
- City ham: the familiar brine-injected, usually fully cooked ham, sold whole, half, spiral-sliced or as steaks.
- Country ham: a dry-salted, aged ham, traditional in the southern US. Federal rules say it is made by rubbing salt onto the meat, may not be injected with or soaked in brine, and must lose at least 18 percent of its fresh weight. It is sold uncooked.
- Prosciutto and Serrano: dry Italian and Spanish hams, sliced thin and eaten without cooking.
- Canned ham: either shelf-stable or labeled “Keep Refrigerated”, which matters for storage.
- Honey or glazed ham: ham with a sweet glaze or brine, which adds carbohydrate.
Ham nutrition by type
Values per 3 ounces (85 grams) from the USDA FoodData Central SR Legacy database. Labels on specific brands can differ, especially for sodium, so check the Nutrition Facts panel.
| Per 3 oz, 85 g (USDA FDC ID) | Calories | Protein (% DV) | Fat (% DV) | Saturated fat (% DV) | Sodium (% DV) |
|---|---|---|---|---|---|
| Boneless, regular, about 11% fat, roasted (167872) | 151 | 19.2 g (38%) | 7.7 g (10%) | 2.7 g (13%) | 1,275 mg (55%) |
| Boneless, extra lean, about 5% fat, roasted (167871) | 123 | 17.8 g (36%) | 4.7 g (6%) | 1.5 g (8%) | 1,023 mg (44%) |
| Whole ham, lean only, roasted (168284) | 133 | 21.3 g (43%) | 4.7 g (6%) | 1.6 g (8%) | 1,128 mg (49%) |
| Low-sodium, extra lean, roasted (168111) | 123 | 17.8 g (36%) | 4.7 g (6%) | 1.5 g (8%) | 824 mg (36%) |
| Canned, roasted (167886) | 142 | 17.8 g (36%) | 7.2 g (9%) | 2.4 g (12%) | 908 mg (39%) |
| Country-style, lean only, as sold uncooked (168282) | 166 | 23.6 g (47%) | 7.1 g (9%) | 2.4 g (12%) | 2,291 mg (100%) |
| Honey ham, smoked, cooked (174611) | 104 | 15.2 g (30%) | 2.0 g (3%) | 0.7 g (4%) | 765 mg (33%) |
Ham also carries B vitamins and minerals. For roasted boneless ham, USDA lists these amounts per 3 ounces:
| Nutrient, roasted boneless ham (167872) | Per 3 oz (85 g) | % Daily Value |
|---|---|---|
| Thiamin (vitamin B1) | 0.62 mg | 52% |
| Niacin | 5.2 mg | 33% |
| Selenium | 16.8 mcg | 31% |
| Vitamin B12 | 0.59 mcg | 25% |
| Zinc | 2.1 mg | 19% |
| Phosphorus | 239 mg | 19% |
| Potassium | 348 mg | 7% |
| Cholesterol | 50 mg | 17% |
Pork is naturally rich in thiamin, so ham supplies about half the Daily Value per serving. Compared with poultry, ham’s protein comes with far more sodium; our chicken breast guide shows roasted chicken breast with very little. For more on the mineral, see our selenium guide.
Is ham healthy? Sodium and processed meat
- Processed meat classification: WHO’s cancer agency (IARC) classified processed meat, including ham, as carcinogenic to humans (Group 1) in 2015, based on sufficient evidence that it causes colorectal cancer. IARC estimated each 50 gram portion eaten daily increases colorectal cancer risk by 18%, and said the risk for an individual remains small but rises with the amount eaten. Fresh, unprocessed pork counts as red meat, which IARC placed in Group 2A, probably carcinogenic.
- Sodium: FDA describes 20% of the Daily Value or more per serving as high, and every ham in the table is above that line. The Dietary Guidelines 2025-2030 say people 14 and older should keep sodium under 2,300 milligrams a day and that highly processed foods high in sodium should be avoided.
- Added sugars and additives: the same guidelines advise choosing meat with no or limited added sugars, refined starches or chemical additives, a point that applies to honey-glazed and heavily seasoned hams.
In practice, ham can share a plate with vegetables and whole grains as a smaller, occasional portion. Lower-sodium hams cut sodium by roughly a third in USDA data. For other protein choices, see our guides to protein-rich foods and grass-fed beef; for salt across the whole diet, read our low-sodium guide and, if you are thinking of switching salts, our salt substitutes guide. Dried, salted meats such as beef jerky raise the same sodium questions.
Ham label terms, country ham and uncured ham
Federal rules (9 CFR 319.104) tie the name on a cooked ham to how much meat protein remains after water and brine are added, so the label tells you how much of the weight is added liquid:
- “Ham”: no qualifier, the least added water.
- “Ham with natural juices”: a bit more added brine.
- “Ham, water added”: more again.
- “Ham and water product, X% of weight is added ingredients”: the most, with the percentage printed in the name.
- Uncured ham: as with bacon, 9 CFR 317.17 lets ham made without added nitrate or nitrite say “Uncured” and “No Nitrate or Nitrite Added”. It is still salted and is usually made with celery powder, a natural nitrate source. FSIS said in 2020 it intends to propose ending these claims for products made with any nitrate source; as of October 2026 the rule had not changed.
- Country ham: when nitrate or nitrite is used, federal rules require at least 4 percent internal salt, which is why USDA lists 2,291 milligrams of sodium in 3 ounces. Many cooks soak country ham in water before cooking to make it less salty.
Reheating and storing ham safely
| Ham type (FoodSafety.gov) | Cooking or reheating | Refrigerator | Freezer (quality) |
|---|---|---|---|
| Fresh ham, uncooked | 145°F, rest 3 minutes | 3 to 5 days | 6 months |
| Cook-before-eating ham, uncooked | 145°F, rest 3 minutes | 5 to 7 days or use-by date | 3 to 4 months |
| Fully cooked, vacuum-sealed at plant, unopened | Reheat to 140°F | 2 weeks or use-by date | 1 to 2 months |
| Cooked, store-wrapped, whole | Reheat to 165°F | 1 week | 1 to 2 months |
| Cooked slices, half or spiral cut, store-wrapped | Reheat to 165°F | 3 to 5 days | 1 to 2 months |
| Country ham, cooked | Not listed | 1 week | 1 month |
| Prosciutto, Parma or Serrano, cut | Eaten uncooked | 2 to 3 months | 1 month |
FoodSafety.gov sets 140°F for reheating cooked hams packaged in USDA-inspected plants and 165°F for other precooked hams, such as those rewrapped at the store. Canned ham labeled “Keep Refrigerated” lasts 6 to 9 months unopened in the fridge and should not be frozen, while an unopened shelf-stable canned ham keeps 2 years at room temperature. Refrigerators should run at 40°F or below.
Frequently Asked Questions
How much protein is in ham?
About 19 grams in 3 ounces of roasted boneless ham and about 21 grams in lean-only whole ham, in USDA data.
Is ham healthy?
Ham supplies protein, thiamin and selenium, but it is a processed meat that WHO’s cancer agency classifies as carcinogenic to humans, and it is high in sodium.
Is ham red meat?
Pork is mammalian muscle meat, which WHO counts as red meat. Ham is processed pork, so it falls under processed meat.
What does uncured ham mean?
It has no added sodium nitrite or nitrate, but it is still salted and usually made with celery powder, a natural source of nitrate.
Does a fully cooked ham need to be heated?
It can be eaten cold. To serve it hot, FoodSafety.gov lists 140°F for plant-packaged hams and 165°F for others.
Why is country ham so salty?
It is preserved by rubbing on dry salt and aging, and federal rules set a minimum salt content.
Bacon is ham’s smoky cousin from the pork belly; our sibling bacon guide compares pork, turkey and Canadian bacon.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Bacon: Nutrition, Is Bacon Healthy, Turkey Bacon vs Pork Bacon, Low Sodium Foods: USDA List, Foods High in Sodium and Label Terms, Deli Meat: Is Deli Meat Healthy? Lunch Meat Nutrition and Safety.