Ham is a processed meat, made with added salt and often curing, smoking or binding ingredients, which places it in NOVA group 3. It still provides protein, but processed meats are best eaten less often and the salt is worth watching. It is a source of thiamin, selenium and niacin. Work out the numbers for any portion and age below, then see the full breakdown.
For meat and fish the numbers that matter most are protein, saturated fat and salt. The tables below set each against age-appropriate guidance.
2 slices (about 46g) provides about 8.3g of complete protein, supplying the amino acids the body needs for growth and repair. Because children need less than adults, that portion covers a large share of a younger child's daily protein.
Ham is naturally very low in fat, with about 1.61g per portion and 0g of added fat. Only around 0.55g is saturated, well within the daily maximum for every age group.
Because ham is salted, a portion carries about 1.15g of salt. Children have lower daily salt limits than adults, so it is worth checking against the guidance below.
Percentages are share of the daily Nutrient Reference Value (NRV). Under UK and EU rules a food is a source of a nutrient at 15% NRV per 100g and high in it at 30%.
These tables show how the nutrients compare to daily needs across different ages, using UK Reference Nutrient Intakes (RNIs). This differs from the source of and high in labels above, which use the single adult figure (NRV) set for food packaging. Children's needs are lower, so a portion goes further.
Thiamin (B1) helps the body release energy from carbohydrate. 2 slices (about 46g) contains 0.23mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Selenium helps protect cells from damage and supports the immune system. 2 slices (about 46g) contains 7ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Niacin (B3) helps release energy from food and keeps skin and the nervous system healthy. 2 slices (about 46g) contains 1.84mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Phosphorus works with calcium to build strong bones and teeth. 2 slices (about 46g) contains 74mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Zinc supports the immune system, wound healing and normal growth. 2 slices (about 46g) contains 0.69mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Yes. Ham is a processed meat: made with added salt and often curing, smoking or binding ingredients, which places it in NOVA group 3. Health bodies advise limiting processed meat, so it is best kept as an occasional food rather than an everyday one.
Nutrition data from McCance and Widdowson and UK FoodData Central, per 100g raw edible portion; values are reference figures and can vary by variety and ripeness. Reference intakes: EU NRVs for labelling and UK RNIs (SACN) for age-based needs. For guidance only.