Ham off the bone calories come to 112 for a 3 oz portion (85 g) and 132 per 100 g. Protein supplies 77% of those calories, so this is lean, filling meat. The catch is salt: that same 3 oz portion carries 719 mg of sodium, already 31% of the daily value.
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Nutrition facts
Cured, bone-in, roasted, lean · per 85 g
Calories
112 kcal
Protein
22 g
Carbohydrate
0.6 g
Fat
2.6 g
Saturated fat
0.8 g
Cholesterol
60 mg
Sodium
719 mg
Potassium
335 mg
Iron
1.4 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Ham off the bone: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
3 oz portion (85 g)
112
22.1 g
0.6 g
2.6 g
719 mg
6%
4 oz portion (113 g)
149
29.4 g
0.8 g
3.5 g
956 mg
7%
Shank portion (85 g)
118
22.5 g
0.6 g
3.1 g
704 mg
6%
100 g
132
26 g
0.7 g
3.1 g
846 mg
7%
3 × 3 oz portion (85 g)
337
66.4 g
2,157 mg
5 × 3 oz portion (85 g)
561
110.6 g
3,596 mg
A 4 oz plate is 149 calories, a buffet pile is 561
Carved ham rarely comes in neat units, so the scale matters more than the label. A 3 oz portion (85 g), about the size of a deck of cards, is 112 calories. Step up to a 4 oz portion (113 g) and you land at 149. A full 100 g sits in between at 132.
Holiday plates are where the total runs away. Two 3 oz portions (170 g) add up to 224 calories, three (255 g) reach 337, and five (425 g), the kind of heap that builds up over a long dinner with seconds, come to 561. None of those numbers is outrageous for a main course. The meat itself is not the problem; the extra helpings and the sides are.
Sodium climbs faster than calories. Two portions bring 1,438 mg, three bring 2,157 mg, and five bring 3,596 mg. If you plan a second slice, count the salt along with the calories, because that row hits its limit long before the calorie row does.
Protein is 77% of every calorie
This is the USDA row for cured, bone-in rump ham, roasted, with the separable fat trimmed away. That trimming shows in the split: protein provides 77% of the calories, fat 21%, and carbs just 2%. Per 100 g you get 26 g of protein against 3.1 g of fat, of which 0.9 g is saturated.
Carbs barely register. There are 0.7 g per 100 g, and all of it is sugar from the cure, with 0 g of fiber. A 3 oz portion has 0.6 g of sugar, which is not worth tracking for most people.
The protein is the real reason to pick this meat. A 3 oz portion delivers 22.1 g, 44% of the daily value, for 112 calories. The 4 oz portion gives 29.4 g, or 59% of the daily value, for 149 calories. Few deli-counter or holiday foods give you that much protein with so little fat, which is why ham off the bone works for anyone trying to hit a protein target without adding much fat.
Sodium is the row to watch
Curing is what makes ham taste like ham, and curing means salt. Per 100 g there are 846 mg of sodium, 37% of the daily value. A 3 oz portion lands at 719 mg (31%), and a 4 oz portion at 956 mg (42%). Calories for that 4 oz serving are only 7% of the daily value, so salt, not energy, is the number that limits how much you eat.
If you watch sodium, build the rest of the plate around low-salt foods: plain vegetables, unsalted potatoes or rice, fresh fruit. Skip salty extras like gravy, cheese sauce, or a second cured meat on the same plate. Ham also carries 394 mg of potassium per 100 g, though that does not cancel out the sodium.
Cholesterol is moderate at 71 mg per 100 g. The rest of the label is unremarkable, which leaves sodium as the one row that really separates ham from fresh roast pork or chicken.
Rump or shank, the numbers barely move
A bone-in ham has two ends, and the USDA lists both. The shank portion (85 g) comes to 118 calories against 112 for the rump-based 3 oz portion. Shank has slightly more fat at 3.1 g versus 2.6 g, about the same protein at 22.5 g versus 22.1 g, and a little less sodium at 704 mg versus 719 mg. Carve whichever end you like; the difference will not show up in a day's total.
What changes the numbers is the fat cap. These figures are for lean meat only. Leave the fat on the slice and the calories go up, so trim it if you are counting.
Leftover ham is easy to use in high-protein meals. It works chopped into eggs, scattered over a big salad, or folded into a sandwich with plenty of vegetables. With 112 calories and 22.1 g of protein per 3 oz, it leaves plenty of room for the rest of the meal. BodyPal can log your plate from a photo, which helps when the portion came straight off the carving board.
How does ham off the bone compare?
Here is ham off the bone next to ham steak, honey ham, and ham lunch meat, per 100 g and per usual serving.
Verdict: For the most protein per calorie, stick with ham off the bone: 26 g of protein per 100 g, compared with 19.6 g in ham steak and 17.9 g in honey ham. If you are cutting sodium, skip ham steak at 1,269 mg per 100 g; if you are cutting carbs, skip honey ham at 7.3 g.
Ham off the bone FAQs
How many calories are in ham off the bone?
A 3 oz (85 g) portion of ham off the bone is about 112 calories, and 100 g is 132 calories.
Is ham off the bone good for weight loss?
A 3 oz portion has 112 calories with 22.1 g protein and 2.6 g fat, so it is a lean, high-protein cut relative to its calories.
Ham off the bone vs ham steak: which has fewer calories?
Ham off the bone is 132 calories per 100 g and ham steak is 122, a difference of 10 calories per 100 g.
How much protein is in ham off the bone?
A 3 oz (85 g) portion has 22.1 g protein and a 4 oz portion has 29.4 g. Per 100 g that is 26.0 g protein.
How many calories are in 100 g of ham off the bone?
There are 132 calories in 100 g of ham off the bone, with 26 g of protein, 3.1 g of fat, and 0.7 g of carbs. That is 7% of the daily value for calories.
How many calories are in 3 oz versus 4 oz of ham?
A 3 oz portion (85 g) of lean ham off the bone has 112 calories, and a 4 oz portion (113 g) has 149. A shank portion of 85 g comes in a little higher at 118.
How much protein is in 3 oz of ham?
A 3 oz portion of ham off the bone has 22.1 g of protein, 44% of the daily value. It costs only 112 calories, and protein supplies 77% of them.
How much sodium is in 3 oz of ham?
A 3 oz portion has 719 mg of sodium, 31% of the daily value. Two portions reach 1,438 mg, so salt is the number to watch if you go back for more.
What does the full nutrition label for ham off the bone look like?
Per 100 g, ham off the bone has 132 calories, 26 g of protein, 3.1 g of fat (0.9 g saturated), 0.7 g of sugar, 0 g of fiber, 846 mg of sodium, and 71 mg of cholesterol.
