How many calories are in Cooked ham?

Cooked ham contains 32 calories per 100g serving, with 19g of protein, 2g of carbohydrates, and 1g of fat.

Is Cooked ham good for fat loss?

Cooked ham has a macro efficiency score of 1.00 (scale: 0–1.0). It provides 238% of its calories from protein, making it an excellent choice for fat loss goals.

DataFood Engine.Monexa Data Node

System Live

Live

1.00

Verified Asset

High Efficiency

Keto Protocol

Cooked ham.

Metabolic profile analysis. Technical breakdown of Cooked ham and its impact on skeletal muscle retention and daily energy expenditure.

Total Energy32kcal

Bio-Protein19g

Carbohydrates2g

Total Lipids1g

Nutritional Efficiency Report

Cooked ham is a very low-calorie food with moderate-protein content. At 32 kcal per 100g, it delivers 19g of protein — representing 238% of its total caloric load. Carbohydrates account for 25% and fats for 28% of calories.

"Efficiency Score 1.00 — this asset ranks in the top tier of the DataFood database for protein delivery per calorie. Optimal for fat loss, lean bulking, and body recomposition phases."

At only 2g net carbs per 100g, it fits strict ketogenic and carnivore protocols.

With only 32 kcal per 100g, Cooked ham is a high-volume food — you can consume a large serving while keeping total caloric intake controlled. This makes it particularly effective for hunger management in deficit phases.

Protocol Compatibility

Ketosis Impact

At only 2g net carbs per 100g, it fits strict ketogenic and carnivore protocols.

Thermic Effect (TEF)

With 19g protein per 100g, the thermic contribution is moderate. Pairing with higher-protein sources increases the overall TEF of your meal and supports lean mass retention.

Expand Your Protocol.

Based on the metabolic profile of Cooked ham, these related data nodes are most relevant to your nutrition architecture:

Keto Verified Assets Fat Loss Foods Database

Integrate Asset.

Use the clinical weekly planner to distribute Cooked ham across your metabolic windows.

Generate Weekly Protocol

Input physical metrics to generate a synchronized 7-day protocol.

1. Biological Metrics

Current Weight (kg)

Target Weight (kg)

Height (cm)

Age

2. Dietary Logic

Institutional Disclaimer: The nutritional data provided for Cooked ham is derived from clinical databases and algorithmic estimation. This report is for metabolic infrastructure planning only and does not constitute medical advice. Consult a clinical nutritionist before implementing aggressive deficit protocols.