What Does 100 Grams of Ham Look Like? A Complete Visual Guide

Ham is a popular deli meat that many people enjoy in sandwiches omelets, pasta dishes and more. But when reading a recipe or trying to portion out ham, you may wonder – what does 100 grams of ham actually look like?

In this complete visual guide, we’ll break down exactly what a 100 gram serving of ham looks like depending on the type cut and thickness. Read on for a helpful reference when cooking and meal planning with this tasty cured pork product.

An Overview of Ham Nutrition

Before visually showing what 100g of ham looks like, let’s briefly go over the nutrition facts:

• 100g of ham contains about:
  • 117 calories
  • 22g of protein
  • 4g of fat
  • 1g of carbs
• It’s a good source of protein, vitamins B1, B2, B3, B6, and B12.
• Ham contains a high amount of sodium (about 1050mg per 100g).

Now let’s look at what a 100g serving of ham visually looks like depending on the cut and thickness.

Sliced Honey Ham

Honey ham is a popular type of wet-cured ham that is smoked and coated with honey or glaze. Here’s what 100g of medium sliced honey ham looks like:

• 100g of medium sliced honey ham is about 2-4 slices, depending on thickness
• A typical slice of honey ham weighs around 25-50g
• 2 slices (50g each) equals approximately 100g

So when meal planning with sliced honey ham from the deli, 2-4 slices is a reasonable 100g portion.

Deli Ham Lunchmeat

Pre-packaged sliced ham you find in the deli section, like black forest ham, also comes in a range of thicknesses. Here’s a 100g serving:

• 100g of thin sliced deli ham is around 5-7 slices
• Medium sliced is about 3-4 slices
• Thick cut is approximately 2-3 slices

The thinner the slices, the more you’ll need to make up 100g. For thick cut deli ham, 2-3 generous slices is a good gauge.

Diced or Cubed Ham

When ham is diced or cubed for omelets, pasta dishes, soups, and more, the visual amount for 100g changes. Here’s what 100g of diced ham looks like:

• 100g of 1/2 inch diced ham is about 1 heaping cup
• 100g of 1/4 inch diced ham is around 1 scant cup
• 100g of 1/8 inch minced ham is about 3/4 cup

• 1 cup (heaping) = 100g diced ham (1/2 inch)
• 3/4 to 1 cup = 100g diced ham (1/4 inch)
• 3/4 cup = 100g minced ham

Use these visual guidelines for approximating 100g servings of diced or cubed ham.

Ham Steak or Chop

For a ham steak or chop, 100g is a relatively small portion. Here’s what 100g looks like:

• 100g of a 1/2 inch thick ham steak is about a 2 inch diameter round piece
• 100g of a 1 inch thick ham steak is around a 1.5 inch diameter round piece

So for a thicker, heartier ham steak, a 100g visual serving is approximately a 1.5-2 inch round piece.

Prosciutto and Other Dry-Cured Hams

For prosciutto and other thinly sliced dry-cured hams like Serrano ham or Italian Parma ham, 100g is easier to visualize:

• 100g of prosciutto or dry-cured ham is about 15-20 very thin slices
• Each slice of prosciutto weighs around 5-7g

So when portioning out charcuterie or antipasto platters, 15-20 slices of prosciutto makes up a 100g serving.

Key Takeaways

Hopefully this gives you a better visual understanding of what a 100g portion of ham looks like based on the cut and thickness. Here are some key takeaways:

• Sliced honey ham = 2-4 slices
• Deli ham = 2-7 slices depending on thickness
• Diced ham = 3/4 to 1+ cup
• Ham steak (1/2 to 1 inch thick) = 1.5-2 inch round
• Prosciutto/dry cured = 15-20 thin slices

Keep this handy visual guide in mind when meal prepping, cooking, and planning balanced nutrition. Approximating healthy protein portions is easier when you know what 100g of ham visually looks like based on the cut and style.