cooked ham
Also known as: ham, cured pork, smoked ham
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Also known as: ham, cured pork, smoked ham
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Cooked ham is a nutrient-dense protein source rich in B vitamins, selenium, and zinc. While it provides high-quality protein for muscle repair, it can be high in sodium and nitrates, so it is best enjoyed in moderation as part of a balanced diet.
A 100g serving of cooked ham contains approximately 18.8g of protein. This makes it an efficient source of complete protein, providing all essential amino acids necessary for body function.
Yes, cooked ham is very keto-friendly as it contains only 0.5g of carbohydrates per 100g. Its combination of high protein and moderate fat (7.1g) fits well within a low-carb or ketogenic lifestyle.
Naturally, ham is gluten-free; however, some processed varieties may use glazes, seasonings, or modified food starches that contain wheat. Always check the label for gluten-free certification if you have a sensitivity.
Once opened or prepared, cooked ham typically stays fresh for 3 to 5 days in the refrigerator. It should be stored in an airtight container or tightly wrapped in foil to maintain moisture and safety.
Yes, cooked ham can be frozen for 1 to 2 months without significant loss of quality. For best results, wrap it tightly in freezer-safe wrap or place it in a heavy-duty freezer bag to prevent freezer burn.
With 145 calories per 100g and a high protein content, cooked ham can be beneficial for weight loss by promoting satiety. Choosing lean cuts and watching portion sizes helps manage calorie and sodium intake.
cooked ham is a versatile ingredient found in cuisines around the world. With 145 calories per 100g and 18.8 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the protein category with complete nutrition information.
View all protein →Discover 10 recipes featuring cooked ham with step-by-step instructions.
Browse recipes →To keep ham moist, reheat it slowly in the oven at 325°F (160°C) with a small amount of water or broth in the bottom of the pan. Covering the dish tightly with aluminum foil helps trap steam and preserve the texture.
Cooked ham is an excellent source of Thiamine (B1), which is vital for energy metabolism, and Selenium, a powerful antioxidant. It also provides Phosphorus and Zinc, which support bone health and immune function.
Signs of spoilage include a slimy or sticky surface texture, a sour or sulfur-like smell, and visible discoloration such as grey or green tints. If any of these signs are present, the ham should be discarded.
