How Many Calories in Ham?
2 felii (50g) = 73 kcal
Nutritional Values per 100g
Standard Serving
2 felii (50g) contains 73 calories.
Best time: Lunch or snack, in a sandwich with whole-grain bread and vegetables
Benefits
- ✓Good source of lean protein (21g/100g) with less fat than many other cold cuts
- ✓Convenient for sandwiches and quick snacks - no preparation needed
- ✓Contains B-vitamins (B1, B6, B12) important for energy metabolism
- ✓Lean, no-added-sugar varieties fit relatively easily into a balanced meal plan
- ✓Provides zinc and iron from the pork, useful for immunity and energy
Considerations
- !High sodium from the curing process - relevant for people watching blood pressure
- !Classified as processed meat - health organizations recommend moderate, not excessive daily, consumption
- !Quality varies widely - cheap ham can contain a lot of starch and added water; check the label for the real meat percentage
FitAzi Tip
FitAzi recommends ham with a high meat percentage (at least 90%) and minimal additives, included occasionally in sandwiches alongside fresh vegetables. Avoid pairing it frequently with fatty cheeses and sauces, which quickly add extra calories without nutritional benefit.
Frequently Asked Questions
2 slices of ham (about 50g) have 73 calories, with 10.5g protein, 0.8g carbs and 2.8g fat. It's a snack or sandwich filler with a low calorie impact and a good protein boost.
100g of ham has 145 calories, with 21g protein, 1.5g carbs and 5.5g fat. It's one of the leaner cold cuts, with a good protein-to-calorie ratio, but it's still a processed meat with high sodium, so moderate how often you eat it.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.