How much protein is in 100g of ham?
22g of protein, with 308 calories.
How Much Protein Is in Ham?
Ham has 22g of protein per 100g and 308 calories. Here is what that means per realistic portion, how it compares with similar foods, and how to use it to hit a daily protein target.
Protein in ham
Ham contains 22g of protein per 100g, alongside 308 calories. That works out to 7.1g of protein per 100 calories, which is a low protein density — this is not primarily a protein food.
Weigh what you actually eat: 100g is a reference amount, not a portion. Multiply 22g by your portion weight and divide by 100.
To reach 30g of protein from ham alone you would need about 136g.
Ham compared with similar foods
Same category, ranked by protein per 100g.
| Food | Protein | Calories |
|---|---|---|
| 🥩 South African Biltong | 50g | 280 |
| 🥩 Beef jerky | 33g | 212 |
| 🐇 Rabbit (cooked) | 33g | 212 |
| 🦘 Kangaroo (cooked) | 32g | 208 |
| 🦌 Venison (cooked) | 30g | 200 |
| 🥩 Flank steak (cooked) | 30g | 200 |
| 🍖 Pork tenderloin (cooked) | 30g | 200 |
| 🍖 Ham (cured, lean) | 22g | 308 |
Per 100g.
Using ham to hit a protein target
- Protein per 100g: 22g. Calories per 100g: 308. Quality: complete protein.
- Cured pork leg — sliced for sandwiches.
- A ham portion can anchor a meal on its own — build the rest of the plate around it.
- Log it in the Protein Calendar and the daily total updates automatically.
Turn this into dinner
Hunter Chef builds a recipe around the protein target you pick, with macros calculated from the real ingredients.
Open Hunter ChefCommon questions
How much ham do I need for 30g of protein?
About 136g of ham provides 30g of protein.
Is ham a good protein source?
Yes. At 22g per 100g it is a strong protein source, and it is a complete protein.
Keep reading
Protein in south African Biltong50g per 100g, 280 calories.Protein in beef jerky33g per 100g, 212 calories.Protein CalculatorAdd this food to a full meal and get the total.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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