Calories in Ham (Ireland)

Ham: typically 120 calories per 100g. Individual products range from 47 to 424 per 100g. Best for protein per calorie: Frick's Ham Steak, at 21.9g of protein per 100 calories.

Real label figures, compiled from on-pack data and Open Food Facts — last checked 2026-09-18.

Use these numbers

Find the food here, then set a daily calorie target or log it in the tracker.

Calculate your calorie target Open the calorie app

Ham ranked by protein density

Product	kcal/100g	Protein/100kcal	Carbs/100kcal	Fat/100kcal
Frick's Ham Steak	89	21.9g	2g	2g
Denny Eat Healthy Cooked Ham 4 Slices 120g	101	21.8g	0.6g	1.2g
Tesco Wafer Thin Brunswick Ham 125g	100	21.8g	0.2g	1.1g
Denny Oven Baked Ham Shavings	113	21.6g	0.5g	1.2g
Denny All Natural Ingredients 3x2 Fresh Packs Cooked Ham 120g	118	21.2g	0.4g	1.7g
Galtee Crumbed Ham 5 Slices 100g	96	21.1g	0.7g	1.8g
Galtee Deli Ham 5 Slices 100g	95	21.1g	0.4g	1.8g
Galtee Deli Ham Twin Pack 10 Slices 2 x 100g	95	21.1g	0.4g	1.8g
Lidl Dulano Bavarian Ham Slices 120g	95	21.1g	0.5g	1.6g
SuperValu Sig Tastes Carved Irish Ham	105	21g	1g	1g
SuperValu Traditional Carved Irish Ham Slices 120g	105	21g	1g	1g
Dunnes Stores Simply Better Thinly Carved Ciabatta Crumbed West Cork Ham 140g	134	20.9g	1.8g	1.1g
Tesco Honey Roast Irish Ham	82	20.9g	1.3g	1.2g
Galtee Twin Pack Crumbed Ham 10 Slices 2 x 100g	96	20.8g	0.6g	1.8g
Aldi Ashfields Wafer Thin Cooked Ham 120g	108	20.7g	0.7g	2.1g
Dunnes Stores Cooked Irish Ham Slices 320g	92	20.7g	1.5g	1.2g
Dunnes Stores Crumbed irish ham 320g	92	20.7g	1.5g	1.2g
Lidl Birchwood Cooked Wafer Thin Dry Cured Ham 120g	108	20.7g	0.7g	2.1g
Lidl Birchwood Cooked Wafer Thin Dry Cured Ham 240g	108	20.7g	0.7g	2.1g
Lidl Birchwood Sweet Chilli Glazed Ham Slices 120g	114	20.7g	0.1g	1.8g
Denny Deli Selection 5 Crumbed Ham Slices 130g	97	20.6g	0.6g	1.6g
Henry Denny & Sons Deli Selection 5 Crumbed Ham Slices 100g	97	20.6g	0.6g	1.6g
Denny Cooked Ham 20 Slices 200g	96	20.5g	0.4g	1.9g
Denny Eat Healthy Honey Roast Ham 4 Slices 120g	110	20.5g	1.5g	1.4g
SPAR Wafer Thin Ham	100	20.5g	1.5g	2g
SPAR Wafer Thin Smoky Ham Slices 100g	100	20.5g	1.5g	2g
Tesco Finest 5 Wiltshire Cured Crumbed Ham Slices 120g	116	20.5g	0.4g	1.6g
Centra Deli Style Crumbed Irish Ham 320g	103	20.4g	2.2g	2.2g
Centra Deli Style Traditional Irish Ham Slices 150g	103	20.4g	2.2g	2.2g
Lidl Birchwood Breaded Ham Slices 120g	104	20.4g	0.6g	1.8g
Lidl Birchwood Breaded Ham Slices 240g	104	20.4g	0.6g	1.8g
Lidl Dulano Smoked Bavarian Ham Slices 120g	103	20.4g	0.5g	1.7g
Aldi Smoked & Flame Grilled Ham 130 g	135	20.3g	0.3g	2g
Brannans Irish Winter Spiced Flavoured Ham	107	20.3g	1.6g	1.6g
Brennan’s Irish Carved Ham W/ Applewood Smoked Paprika	107	20.3g	1.5g	1.4g
Denny Crumbed Ham 20 Slices 200g	97	20.3g	1.4g	1.5g
Henry Denny & Sons Master Craft Selections 4 Day Dry Cure Crumbed Ham 90g	119	20.3g	1.3g	1.5g
Shaws Carvery Traditional Cure Ham 140g	116	20.3g	0.3g	2g
glensallagh Reduced Salt Cooked Irish Ham 125g	118	20.3g	0.4g	1.9g
Aldi ham 130 g	114	20.2g	0.4g	1.9g
Cookstown Oven Baked Deli Style Ham 16 Slices 320g	95	20.2g	0.1g	2.1g
Lidl Deluxe Triple Oak Smoked Ham 130g	124	20.2g	0.8g	1.8g
TESCO finest BAKED IRISH HAM	126	20.2g	0.7g	1.8g
Tesco Traditional Ham	121	20.2g	1.6g	1.4g
Tesco Louisiana BBQ Glazed Irish Ham Slices 120 g	106	20.1g	0.1g	2.1g
Aldi Ashfields Dry Cured British Cooked Ham 120g	109	20g	0.6g	1.9g
Brennan's Irish Ham: Oven Baked 150 g	105	20g	1.3g	1.5g
Brennans Honey Roast Irish Ham	100	20g	1.2g	2g
Brennans Irish Oven Baked Ham Shavings	104	20g	1.2g	1.6g
Centra Deli Style Ham	105	20g	2.4g	2.4g

Showing the top 50 of the 741 ham products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs, last checked 2026-09-18.

Checking this because you’re trying to lose fat?

Scan your own shop with FoodSussed: calories and macros from the barcode, plus an estimated processing level from 1 to 4 with the reasons. Or start with the fat-loss guide built around Irish food.

Scan it in FoodSussed Fat loss in Ireland: start here Building muscle instead?

What the ham numbers show

Median across all 741 of them is 17.4g of protein per 100 calories. 599 clear 10g of protein per 100 calories — most of them, and 10g is the line Keith uses for a food that pays for its calories.

Calories run from 47 to 424 per 100g inside this one group, a 9-fold spread, so “ham” on its own tells you almost nothing about what a portion costs you.

Own-brand is not the compromise here. The supermarket own-label median is 17.7g of protein per 100 calories across 382 products, against 16.7g for the 359 name-brand ones.

The chains are not equal on this: Tesco runs a median of 18.6g of protein per 100 calories across its 54 own-label ham products, SuperValu 15.8g across 31.

What to actually pick

Most of this group already clears the benchmark, so the decision is price and taste rather than macros. Frick's Ham Steak tops the table at 21.9g of protein per 100 calories.

2 of the 741 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.

Where this fits

That chain-by-chain gap is why the biggest ranges get their own page: Tesco Ham covers 54 products, and everything else Tesco sells sits alongside it.

A protein-per-calorie number is only useful once you know the target, and that is how much protein a day actually works out to.

For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the calorie app.

Real ham products with a photo

Real barcode-matched products with a confirmed photo — the same rule as Calories in Ireland: a photo only shows where we have a confirmed Open Food Facts match, never a guessed stock image.

SuperValu Traditional Carved Irish Ham Slices 120g

21g protein / 100kcal

SuperValu Signature Tastes Delicatessen Carved Irish Ham 120g

16.7g protein / 100kcal

SuperValu 20 Slices Cooked Ham 200g

15.8g protein / 100kcal

Dunnes Stores Simply Better Carved Oak Smoked West Cork Ham 140g

15.7g protein / 100kcal

Aldi Spanish Serrano Ham 100g

14.3g protein / 100kcal

Dunnes Stores Italian Style Cooked Ham 100g

14.3g protein / 100kcal

Ham by store

Tesco Lidl Dunnes Stores Aldi

Browse by store

Lidl Aldi Tesco Dunnes Stores SuperValu Centra Spar Search all 20,000+ foods

FAQ

How many ham products are in this database?

We track 741 ham products across Irish supermarkets and brands. 741 of them carry 20 calories or more per 100g, which is the point below which protein per 100 calories stops being a real number, so those are the ones ranked and averaged here.

What's the most protein-dense ham product?

The table is sorted highest protein per 100 calories first, so the answer is the top row. The more useful number is that the median for the whole group is 17.4g per 100 calories and 599 products clear 10g — that tells you whether ham is worth buying for protein at all, which protein per 100g does not.