How much potassium is in ham?
Ham has 244 mg of potassium per 3 oz (85 g) — about 5% of the 4,700 mg Daily Value. That's 287 mg per 100 g, roughly 0.6× a medium banana (~422 mg).
USDA FoodData Central · sliced, regular · FDC 173864
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 3 oz (85 g) | 244 mg | 5% | 692 mg | 139 |
| 100 g | 287 mg | 6% | 814 mg | 164 |
| 1 oz (28 g) | 81 mg | 2% | 231 mg | 46 |
% DV against the FDA Daily Value of 4,700 mg of potassium. Whole foods are naturally potassium-rich and low in sodium — the ratio heart guidelines (like DASH) favor. Values from USDA per-100 g data (FDC 173864, SR Legacy). sliced, regular.
Potassium usually lives in people’s heads under “fruits and vegetables,” and ham is not about to change that. A 3 oz serving (85 g) carries about 244 mg of potassium, which is 287 mg per 100 g and only about 5% of the 4,700 mg Daily Value. For comparison, that’s roughly 0.6× the potassium of a medium banana (~422 mg) — a real but minor amount. On its own that would make ham a forgettable potassium food. What makes it worth a page is the mineral sitting right next to potassium on the same serving: sodium.
The potassium is real, but the sodium is the headline
Potassium is the blood-pressure mineral. It works against sodium to help relax blood-vessel walls, which is why potassium-rich, lower-sodium patterns like DASH are tied to healthier blood pressure, and why most people are advised to get more potassium and less sodium. Ham runs against that grain. Because it’s cured, a 3 oz serving carries roughly 692 mg of sodium alongside its ~244 mg of potassium — so the sodium outweighs the potassium by nearly three to one. That ratio is the opposite of what blood-pressure-friendly eating looks for. The small potassium contribution is genuine, but it doesn’t offset the salt that curing loads in, and for anyone watching blood pressure the sodium is the number that should drive how often ham shows up. (This is general nutrition information, not medical advice.)
A protein food, not a potassium food
The honest framing is that ham isn’t a potassium source the way a potato, a banana, or a piece of salmon is — it’s a convenient protein that happens to carry a little potassium, with a large dose of sodium attached. At 287 mg per 100 g it sits well below the foods people actually turn to for potassium, and its real job is the ~14.1 g of complete protein in that 3 oz serving. If you want potassium specifically, leaner proteins and produce do far more for the mineral without the sodium load — but if ham is already on the plate, the potassium it adds is a minor plus. The thing to keep front of mind is the trade: a few hundred milligrams of potassium come packaged with a much larger pour of salt.
For the protein side of the same ham — and a fuller look at why sodium is its defining number — see protein in ham.
Frequently Asked Questions
How much potassium is in a 3 oz serving of ham?
About 244 mg of potassium in a 3 oz serving (85 g) of regular sliced ham, which is 287 mg per 100 g (USDA FDC 173864). It's a modest amount on its own — and the more important number on the same serving is sodium, which is far higher.
What percent of the daily value for potassium is that?
About 5% of the FDA Daily Value of 4,700 mg per 3 oz serving. That's a minor contribution — most of your potassium will still come from produce, dairy, beans, and fish. Ham adds a little, but it isn't a food you'd rely on to hit a potassium target.
How does ham's potassium compare to its sodium?
Unfavorably, and that's the catch. A 3 oz serving brings about 244 mg of potassium but roughly 692 mg of sodium, because ham is cured. Heart-healthy eating patterns like DASH favor a high potassium-to-sodium ratio, and ham tips the other way — so its small potassium upside is outweighed by the salt that comes with it.
Is ham a good source of potassium?
Not really. At 287 mg per 100 g it sits well below potassium leaders like potatoes, beans, bananas, and salmon. Ham is eaten for convenient protein, not for potassium — the potassium it carries is a minor bonus, and one you receive alongside a large dose of sodium.
Why does potassium matter, and why is the sodium relevant here?
Potassium is the blood-pressure mineral — it helps counterbalance sodium and relax blood-vessel walls, which is why most people are told to get more of it. That balance is exactly why ham is worth flagging: it delivers a little potassium but a lot of sodium, so for blood pressure the sodium is the number to mind. This is general nutrition information, not medical advice.
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 173864 (Ham, sliced, regular, approximately 11% fat; SR Legacy). We re-verify reference pages periodically and update when USDA revises its data.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). High-potassium diets aren't for everyone — people with kidney disease are often told to limit it; this is reference data, not medical advice. See our methodology.