Ham, chopped, canned
FDC 171626oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 18 · -4 vs Sausage & deli meats medianCanned chopped ham comes in at 18 of 100 on the Nutrient Density Score, Low band, rank 45 of 60 in Sausage & deli meats. Protein leads at an excellent 32% DV, a solid mark for a canned meat product.
It is often sliced cold for sandwiches or pan-fried with eggs, with an ounce (28 g) a typical portion size. Sodium is high at 1280 mg per 100 g alongside saturated fat at 6.3 g per 100 g; frankfurter, meat is listed as a stronger-scoring option in the same category.
See how this score is calculated, build a plate around ham, chopped, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 239 kcal | 12% |
| Total fat | 19 g | 24% |
| Saturated fat | 6.3 g | 31% |
| Cholesterol | 49 mg | 16% |
| Sodium | 1280 mg | 56% |
| Carbohydrate | 0.26 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 16 g | 32% |
| Potassium | 284 mg | 6% |
| Calcium | 7 mg | 1% |
| Iron | 0.95 mg | 5% |
| Magnesium | 13 mg | 3% |
| Vitamin C | 2 mg | 2% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.25 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 67 kcal | 3% |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.8 g | 9% |
| Cholesterol | 14 mg | 5% |
| Sodium | 358 mg | 16% |
| Carbohydrate | 0.07 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 4.5 g | 9% |
| Potassium | 80 mg | 2% |
| Calcium | 2 mg | 0% |
| Iron | 0.27 mg | 1% |
| Magnesium | 3.6 mg | 1% |
| Vitamin C | 0.56 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.07 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 171626Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the sausage & deli meats median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Frankfurter, meatDensity 18 vs 18Ham, mincedDensity 18 vs 18Frankfurter, meat, heatedDensity 19 vs 18Original analysis by NutriVerdict
In the kitchen and how to use it
Canned chopped ham is a shelf-stable, pressed ham product that slices neatly for sandwiches or dices easily into fried rice, scrambled eggs, and skillet hash. Its firm, uniform texture holds up well to pan-frying, which browns the edges and deepens its cured flavor.
Unopened cans store at room temperature for a long shelf life, and once opened the ham should be refrigerated and used within a few days. A 1 oz (28 g) serving runs 239 calories, and per 100 g it provides 16.1 g protein, 32% of the Daily Value, making it a compact protein add-in for a quick meal; its sodium, at 1280 mg per 100 g, is worth balancing with fresh or low-sodium sides.
Frequently asked questions about ham, chopped
How many calories are in canned chopped ham?
A 1 oz (28 g) serving has 239 calories.
Is canned chopped ham high in protein?
Yes, it provides 16.1 g of protein per 100 g, 32% of the Daily Value.
How should canned chopped ham be stored?
Unopened cans keep at room temperature; once opened, refrigerate and use within a few days.