How many calories are in extra lean ham?
Extra lean ham (3 oz, 85 g) has 123 calories. 100 g has 145 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 120.
Nutrition database · Pork
Extra Lean Ham Nutrition Facts
Extra Lean Ham nutrition facts from USDA FoodData Central: 123 calories in 3 oz, with 17.8 g protein, 1.3 g carbohydrate and 4.7 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
Extra Lean Ham Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
3 oz (85 g)
At a glance
- Calories
- 123
- Protein
- 17.8 g · 36%
- Total carbohydrate
- 1.3 g · 0%
- Total fat
- 4.7 g · 6%
- Dietary fiber
- 0 g · 0%
- Total sugars
- 0 g · 0%
- Sodium
- 1023 mg · 44%
Opens the free label generator with this amount of extra lean ham already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 123 | 145 | |
| Total fat | 4.7 g | 6% | 5.53 g |
| Saturated fat | 1.5 g | 8% | 1.81 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 2.2 g | 2.62 g | |
| Polyunsaturated fat | 0.5 g | 0.54 g | |
| Cholesterol | 45 mg | 15% | 53 mg |
| Sodium | 1023 mg | 44% | 1,203 mg |
| Total carbohydrate | 1.3 g | 0% | 1.5 g |
| Dietary fiber | 0 g | 0% | 0 g |
| Total sugars | 0 g | 0 g | |
| Added sugars | not reported | ||
| Protein | 17.8 g | 20.9 g | |
| Vitamins | |||
| Vitamin D | 0.68 mcg | 3% | 0.8 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.21 mg | 1% | 0.25 mg |
| Vitamin K | 0 mcg | 0% | 0 mcg |
| Thiamin (B1) | 0.64 mg | 53% | 0.75 mg |
| Riboflavin (B2) | 0.17 mg | 13% | 0.2 mg |
| Niacin (B3) | 3.4 mg | 21% | 4.02 mg |
| Vitamin B6 | 0.34 mg | 20% | 0.4 mg |
| Folate (DFE) | 2.6 mcg | 1% | 3 mcg |
| Vitamin B12 | 0.55 mcg | 23% | 0.65 mcg |
| Choline | 72 mg | 13% | 85.1 mg |
| Minerals | |||
| Calcium | 6.8 mg | 1% | 8 mg |
| Iron | 1.3 mg | 7% | 1.48 mg |
| Potassium | 244 mg | 5% | 287 mg |
| Magnesium | 12 mg | 3% | 14 mg |
| Phosphorus | 167 mg | 13% | 196 mg |
| Zinc | 2.4 mg | 22% | 2.88 mg |
| Copper | 0.07 mg | 7% | 0.08 mg |
| Manganese | <0.1 mg | 2% | 0.05 mg |
| Selenium | 17 mcg | 30% | 19.5 mcg |
| Other | |||
| Water | 57.5 g | 67.7 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Extra Lean Ham nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 140 g | 203 | 2.1 g | 29.3 g | 7.7 g | 0 g | 0 g |
| 3 oz | 85 g | 123 | 1.3 g | 17.8 g | 4.7 g | 0 g | 0 g |
| 100 g | 100 g | 145 | 1.5 g | 20.9 g | 5.5 g | 0 g | 0 g |
How much thiamin is in extra lean ham?
Extra lean ham (3 oz, 85 g) has 0.64 mg of thiamin, 53% of the Daily Value. 100 g has 0.75 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much sodium is in extra lean ham?
Extra lean ham (3 oz, 85 g) has 1023 mg of sodium, 44% of the Daily Value. 100 g has 1,203 mg. That is 20% DV or more per serving, which the FDA treats as high.
Extra Lean Ham nutrition per 100 grams
100 g of extra lean ham has 145 calories, 20.9 g protein, 1.5 g carbohydrate, 0 g fiber, 0 g sugars and 5.53 g fat.
Where the calories in extra lean ham come from
About 4% of the calories in extra lean ham come from carbohydrate, 36% from fat and 60% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Extra Lean Ham nutrition label for Canada, the EU and the UK
The same serving of extra lean ham, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 3 oz (85g) / pour 3 oz (85g)
Calories
120
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 4.7 g | 6 % |
| Saturated / Saturés | 1.5 g + Trans 0 g | 8 % |
| Cholesterol / Cholestérol | 45 mg | 15 % |
| Sodium | 1020 mg | 44 % |
| Carbohydrate / Glucides | 1 g | 0 % |
| Fibre / Fibres | 0 g | 0 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 18 g | |
| Vitamin D / Vitamine D | 1 mcg | 3 % |
| Calcium | 7 mg | 1 % |
| Iron / Fer | 1 mg | 7 % |
| Potassium | 244 mg | 7 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 607 kJ / 145 kcal |
| Fat | 5.5 g |
| of which saturates | 1.8 g |
| Carbohydrate | 1.5 g |
| of which sugars | 0.0 g |
| Protein | 21 g |
| Salt | 3.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 85g | %RI* | |
|---|---|---|---|
| Energy | 607 kJ 145 kcal |
516 kJ 123 kcal |
6.2% |
| Fat | 5.5g | 4.7g | 6.7% |
| of which saturates | 1.8g | 1.5g | 7.7% |
| Carbohydrate | 1.5g | 1.3g | <1% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 21g | 18g | 36% |
| Salt | 3.0g | 2.6g | 43% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about extra lean ham
How many calories are in extra lean ham?
Extra lean ham (3 oz, 85 g) has 123 calories. 100 g has 145 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 120.
What is a serving of extra lean ham?
This page defaults to 3 oz (85 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for extra lean ham.
Can I use extra lean ham in a Nutrition Facts label calculation?
Yes. Open the generator with extra lean ham added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Extra Lean Ham compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Extra Lean HamPork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | 145 | 20.9 g | 5.53 g | 1.5 g |
| HamPork, cured, ham, boneless, regular (approximately 11% fat), roasted | 178 | 22.6 g | 9.02 g | 0 g |
| Canned HamPork, cured, ham, extra lean and regular, canned, unheated | 144 | 18 g | 7.46 g | 0 g |
| Low Sodium HamPork, cured, ham, boneless, low sodium, extra lean and regular, roasted | 165 | 22 g | 7.7 g | 0.5 g |
Related foods
Often compared or used with extra lean ham
- Spiral Ham118 cal per 3 oz (3 oz)
- Ham Steak70 cal per 1 slice
- Low Sodium Extra Lean Ham Roasted123 cal per 3 oz
- Canadian Bacon20 cal per 1 slice
- Canned Extra Lean Ham Roasted116 cal per 3 oz
More in Pork
Tools and guides for labeling extra lean ham
If you make and sell a product that contains extra lean ham, these free tools cover the next steps.
- Nutrition Facts label generatorAdd extra lean ham and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare extra lean ham with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 167871: "Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field, and this processed food may contain some, so added sugars are shown as not reported. The label panel prints 0 g because a row cannot be blank; a real product label needs the figure from its recipe. View the USDA record ↗
Make a Nutrition Facts label with extra lean ham
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