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Sausages and cold meats

Ham, raw

Raw sausage products 229 kcal / 100 g FSVO V7.1

100 g of Ham, raw provides 229 kcal (958 kJ). Its composition stands out for its content of protein (31 g), phosphorus (290 mg) and zinc (2.9 mg) per 100 g. This food belongs to the “Raw sausage products” category (“Sausages and cold meats” family) of the Swiss database.

Ham, raw

The essentials for 100 g

Protein31 g 62%
Fat11.5 g 16%
Carbohydrates0.3 g 0%
Dietary fibre0 g 0%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g
NutrientValue% NRV*
Macronutrients
Energy229 kcal (958 kJ)C11%
Protein31 gA62%
Fat11.5 gA16%
of which saturated fat4.3 gA22%
of which polyunsaturated0.7 gAn/a
of which omega-30 gCn/a
Carbohydrates0.3 gA0%
of which sugars0.3 gA0%
Dietary fibre0 gA0%
Water51.9 gAn/a
Alcohol0 gAn/a
Minerals
Calcium9 mgA1%
Iron2.8 mgA20%
Magnesium30 mgA8%
Phosphorus290 mgA41%
Potassium560 mgA28%
Sodium1,760 mgA73%
Zinc2.9 mgA29%
Vitamins
Vitamin D0.6 µgA12%
Vitamin B120.4 µgA16%
Vitamin C4 mgA4%
Folate2 µgA1%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein62%
Fat16%
Carbohydrates0%
Dietary fibre0%
Sodium73%
Phosphorus41%
Zinc29%
Potassium28%
Iron20%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

ComparisonProteinFatEnergy
vs Bresaola (cured beef)− 1.4 g+ 8.9 g+ 74 kcal
vs Coppa (cured pork meat)+ 2.2 g− 11 g− 90 kcal
vs Dried meat (Hobel-, Bündner-, Walliser-, Tessiner- dried meat)− 8.3 g+ 8 g+ 39 kcal

Similar foods

Within the “Sausages and cold meats” family, selected by nutritional proximity (method v1.0).

Ham, cookedHam, cooked104 kcalPork, ham from shoulder, cookedPork, ham from shoulder, cooked106 kcalBresaola (cured beef)Bresaola (cured beef)155 kcalCoppa (cured pork meat)Coppa (cured pork meat)319 kcalDried meat (Hobel-, Bündner-, Walliser-, Tessiner- dried meat)Dried meat (Hobel-, Bündner-, Walliser-, Tessiner- dried meat)190 kcalLuganigheLuganighe292 kcalPork sausage, grilled (without addition of fat and salt)Pork sausage, grilled (without addition of fat and salt)283 kcalSalamiSalami367 kcal

Frequently asked questions

How many calories in 100 g of Ham, raw?
100 g of Ham, raw provides 229 kcal, i.e. 958 kJ (FSVO data V7.1).
How much protein in 100 g of Ham, raw?
100 g provides 31 g of protein, i.e. 62% of the adult reference value (50 g).
What is the fat content of 100 g of Ham, raw?
100 g contains 11.5 g of fat, of which 4.3 g saturated fatty acids.
Where do these values come from?
From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).
Which preparation state do the values refer to?
To the official label “Ham, raw” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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