Ham steak calories come to 104 for a 3 oz portion (85 g) and 122 per 100 g of cured, extra lean ham. Two thirds of those calories come from protein, and carbs sit at 0. The catch is salt: that same 3 oz portion carries 1,079 mg of sodium, 47% of the daily value.
104kcal
1 3 oz portion · 85 g, cured, extra lean, unheated
67%protein
16.6 gProtein
0 gCarbs
3.6 gFat
How to burn off 104 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cured, extra lean, unheated · per 85 g
Calories
104 kcal
Protein
16.6 g
Carbohydrate
0 g
Fat
3.6 g
Saturated fat
1.2 g
Cholesterol
38 mg
Sodium
1079 mg
Potassium
276 mg
Iron
0.8 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 steak: 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)
104
16.6 g
0 g
3.6 g
1,079 mg
5%
1 slice (57 g)
70
11.1 g
0 g
2.4 g
723 mg
3%
6 oz steak (170 g)
207
33.3 g
0 g
7.2 g
2,157 mg
10%
100 g
122
19.6 g
0 g
4.3 g
1,269 mg
6%
3 × 3 oz portion (85 g)
311
49.9 g
3,236 mg
5 × 3 oz portion (85 g)
519
83.1 g
5,393 mg
A whole 6 oz steak is 207 calories
Ham steak is sold as a thick, boneless slab, and the package rarely matches a textbook serving. The reference 3 oz portion (85 g) is 104 calories, while a single 57 g slice comes to 70. Cook the full 6 oz steak (170 g) for one plate and you land at 207 calories, about 10% of a 2000-calorie day.
Calories stay modest even as portions grow. Three 3 oz portions (255 g) total 311 calories, and five portions, a family platter at 425 g, reach 519. That is the math of a lean meat: you can serve a generous slab without the total running away.
Sodium does not scale so gently. The 6 oz steak brings 2,157 mg, 94% of the daily value, and three portions climb to 3,236 mg. If one person eats the whole steak, that single item covers nearly a full day of sodium before anything else lands on the plate.
Two thirds of every calorie is protein
The calorie split is simple: 67% protein, 33% fat and 0% carbs. Per 100 g that works out to 19.6 g of protein against 4.3 g of fat, with no starch or sugar from the meat itself. Glazes and sauces change that, so count them separately.
A 3 oz portion delivers 16.6 g of protein, which is 33% of the daily value, for 104 calories. The 6 oz steak doubles that to 33.3 g, or 67% of the daily value. That is a strong protein-per-calorie return for something most people file under breakfast meat.
Fat stays low because this is the extra lean cut. Saturated fat is 1.4 g per 100 g and cholesterol is 45 mg, both small rows on the label. The pan matters more than the meat here: butter or oil added to the skillet can easily outweigh the fat in the steak.
Sodium is the row to watch
Ham steak is cured, and the cure shows up on the label. At 1,269 mg of sodium per 100 g, it carries 55% of the daily value in an amount that costs only 6% of a day's calories. That gap between the two percentages is the whole story of this food.
Even the smallest serving adds up. One 57 g slice has 723 mg, 31% of the daily value, and the standard 3 oz portion has 1,079 mg, or 47%. If you watch sodium, treat ham steak as the salty anchor of the meal and keep everything around it plain.
Potassium sits at 325 mg per 100 g, a modest figure next to that sodium load. Brands such as Kentucky Legend, Smithfield and Jones Dairy Farm sell hickory smoked versions, and cures differ from one package to the next. Read the sodium line on the label you actually buy.
Build the plate around the salt
Ham steak brings protein and salt but 0 g of fiber and 0 g of carbs, so the rest of the plate should supply what it lacks. Eggs, roasted potatoes, fresh greens or fruit round it out without adding much more sodium if they are cooked plainly. Skip salted butter and salty sauces on the sides.
A 3 oz portion fits easily into breakfast or dinner at 5% of the daily calorie value, which leaves plenty of room for everything else. Sweet glazes made with brown sugar, honey or pineapple juice add carbs the meat itself does not have, so log them as their own item rather than folding them into the ham.
Thick steaks are hard to portion by eye once they are cut into uneven pieces. BodyPal can log ham steak from a photo, which helps when one 6 oz slab ends up split across several plates.
How does ham steak compare?
Here is how ham steak stacks up against ham slice, deli ham and tuna steak, per 100 g and per usual serving.
Verdict: For the leanest protein, pick tuna steak: 109 calories and 24.4 g of protein per 100 g with only 45 mg of sodium. Among hams, ham slice is the heavier choice at 164 calories per 100 g, about 1.3 times ham steak, while deli ham comes in lower at 107 but with less protein.
Most popular ham steak brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Kentucky Legend Ham Steak3 oz · 84 g107 kcal
2Jones Dairy Farm Hickory Smoked Ham Steak2 oz · 56 g125 kcal
3Sunset Farm Smoked Ham Steak2 oz · 56 g107 kcal
4Smithfield Hickory Smoked Boneless Ham Steak3 oz · 84 g131 kcal
5Farmland Hickory Smoked Ham Steaks1 slice · 65 g108 kcal
6Cumberland Gap Ham Steaks2 oz · 56 g89 kcal
Label numbers run from 89 to 131 calories per 100 g because brands cure their ham with different amounts of water and added solution. Source: manufacturer labels / USDA FoodData Central.
Ham steak FAQs
How many calories are in a ham steak?
A 3 oz portion (85 g) of boneless extra lean ham steak has 104 calories. A thicker 6 oz steak (170 g) has 207 calories, and a 57 g slice has 70.
Is ham steak good for weight loss?
A 3 oz portion has 104 calories, 16.6 g protein and 3.6 g fat, so it is lean for its size. It also carries about 1,079 mg of sodium in that portion, from 1,269 mg per 100 g.
Ham steak or ham slice: which has fewer calories?
Ham steak is 122 calories per 100 g, while ham slice is listed at 164 calories per 100 g.
How much protein is in ham steak?
Ham steak has 19.6 g of protein per 100 g. That is 16.6 g in a 3 oz portion (85 g) and 11.2 g in a 57 g slice.
Is ham steak good for you?
A 3 oz portion gives 16.6 g of protein for 104 calories, with 0 g carbs and 3.6 g fat. The drawback is sodium: 1,079 mg, or 47% of the daily value. It works best in moderate portions with low-salt sides.
What are the macros in ham steak?
Per 100 g, ham steak has 19.6 g protein, 4.3 g fat and 0 g carbs for 122 calories. By calories that is 67% protein and 33% fat, a lean, protein-led profile.
Is ham steak a lean meat?
This entry is the extra lean cut, with 4.3 g of fat and 1.4 g of saturated fat per 100 g. Fat supplies 33% of the calories, so it eats like a lean meat, though it remains high in sodium.
How much sodium is in a ham steak?
A 3 oz portion has 1,079 mg of sodium, 47% of the daily value. A full 6 oz steak has 2,157 mg, or 94%, so one whole steak covers nearly a full day of sodium on its own.
