Ham, chopped, not canned
FDC 171627slice (1 oz) (4" x 4" x 3/32" thick) (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 14 · -8 vs Sausage & deli meats medianChopped ham, not canned, scores 14 of 100, a Low band, ranking 56th of 60 sausage and deli meats. Protein is its strong point at 33% DV, an excellent level for a deli meat.
A single slice, about 28 grams, is a standard sandwich portion. It is high in sodium at 1190 mg per 100 g and high in saturated fat at 6.1 g per 100 g, among the highest sodium figures in this deli meat set, and beef salami scores modestly higher in the same category if variety is welcome.
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 | 221 kcal | 11% |
| Total fat | 17 g | 21% |
| Saturated fat | 6.1 g | 31% |
| Cholesterol | 59 mg | 20% |
| Sodium | 1190 mg | 52% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 5 g | |
| Protein | 17 g | 33% |
| Potassium | 319 mg | 7% |
| Calcium | 7 mg | 1% |
| Iron | 0.83 mg | 5% |
| Magnesium | 16 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.23 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 62 kcal | 3% |
| Total fat | 4.7 g | 6% |
| Saturated fat | 1.7 g | 9% |
| Cholesterol | 17 mg | 6% |
| Sodium | 333 mg | 14% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 1.4 g | |
| Protein | 4.6 g | 9% |
| Potassium | 89 mg | 2% |
| Calcium | 2 mg | 0% |
| Iron | 0.23 mg | 1% |
| Magnesium | 4.5 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.06 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 171627Original 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.
Salami, cooked, beef and porkDensity 15 vs 14Frankfurter, beef, unheatedDensity 15 vs 14Mortadella, beef, porkDensity 15 vs 14Original analysis by NutriVerdict
In the kitchen and how to use it
Chopped ham that is not canned is a pressed and reformed deli product, made from ham pieces bound together and sliced, giving it a smoother, more uniform texture than a whole bone-in ham. It is a sandwich staple, layered with cheese and mustard on bread, folded onto a deli platter, served alongside eggs at breakfast, or diced into fried rice, casseroles, quiches, and pasta dishes for a smoky, salty note without needing to carve a whole ham. It also cubes easily for a quick ham salad with mayonnaise and relish.
Buy it pre-sliced from the deli case or in sealed packages, keep it refrigerated, and wrap it tightly once opened to use within the package's recommended window. A single 1-ounce slice (28 grams) reflects its profile well: 16.5 grams of protein per 100 grams, or 33 percent of the daily value, with zero carbohydrate, making it a straightforward lean protein to build a sandwich or breakfast plate around, though it does carry 5 grams of sugar per 100 grams from its cure. Sodium runs high at 1,190 milligrams per 100 grams and fat sits at 16.7 grams per 100 grams, so pairing it with low-sodium sides like plain vegetables or unsalted bread helps balance a meal.
Frequently asked questions about ham, chopped
How many calories are in chopped ham?
Chopped ham (not canned) has 221 calories per 100 grams, with a 1-ounce (28 gram) slice being a typical serving.
Is chopped ham a good source of protein?
Yes, it provides 16.5 grams of protein per 100 grams, covering 33 percent of the daily value, its standout nutrient.
What does chopped ham pair well with?
It pairs well with cheese and mustard in a sandwich, or diced into eggs, fried rice, and casseroles.