Meat and poultry

Spam nutrition, every number, sourced.

The number most people want first: 2 oz of Spam holds 176 calories, alongside 7.5 g of protein. In USDA’s database this is “Luncheon meat, pork with ham, minced, canned, includes Spam (Hormel)”. It is a strong source of selenium and thiamin. Pick a portion in the panel and it recalculates on the spot; the nutrient table further down moves with it.

By Alen Yaco · Updated 20 September 2026

Numbers come from USDA FoodData Central record 172951 and are worked out locally, with no sign-up.

Spam calories by portion

176 calories is the figure for 2 oz of Spam; 315 is the figure per 100 g. Below are the remaining portions USDA measured.

Protein in spam, measured

For protein, 2 oz of Spam gives you 7.5 g, which fills 15 percent of the daily 50 g benchmark. You would not choose spam for protein: just 17 percent of its calories come from it.

Of every 100 calories, 17 come from protein, 77 from fat and 6 from carbohydrate.

Buying, cooking and using spam

This canned meat consists of chopped pork shoulder and ham. It is sold in metal tins, either as the classic pork block or in varieties with added cheese or bacon. Look for tins without dents, rust, or bulging lids. Avoid the alternative poultry versions if you want the traditional firm texture.

Because this meat is precooked, home frying is about altering the texture. Searing thin slices in a hot, dry pan crisps the exterior while the middle remains soft. The most common mistake is boiling or stewing the meat without frying, which leaves the block soggy and mushy.

Slice this meat for British sandwich fillings with mustard or brown sauce. In East Asian cuisines, fry the slices to accompany breakfast rice or wrap them with seasoned rice in dried seaweed. It pairs well with eggs, kimchi, and soy sauce, which balance the rich, savoury pork.

Micronutrients in spam

Measured against FDA Daily Values, the strongest lines for 2 oz of Spam are selenium (23 percent of the Daily Value), thiamin (15 percent of the Daily Value). Adjust the panel at the top and these rows recalculate.

Watch the sodium: 1,411 mg in 100 g, or 61 percent of the recommended maximum for a day.

Spam and your daily targets

Against the standard 2,000 calorie reference, 2 oz of Spam takes up 9 percent of the energy and supplies 15 percent of the protein. For a figure that fits you, start with the TDEE calculator, then set grams with the macro calculator.

Three ways to cook spam

Each of these comes from the Calorie Counter Team, and each carries nutrition worked out from its ingredients’ USDA entries rather than estimated from the finished dish.

Breakfast · American

Spam and Potato Breakfast Hash

A pan-fried hash of diced canned pork, potatoes and onions, topped with fried eggs.

25 min · serves 2

590kcal

23gprotein

39gfat

36gcarbs

Ingredients

• canned pork 200 g
• potatoes 300 g
• onion 100 g
• vegetable oil 15 g
• eggs 100 g
• salt 2 g
• black pepper 1 g

Method

1. Heat the vegetable oil in a frying pan over medium heat.
2. Add the diced potatoes and cook for 10 minutes until they soften.
3. Stir in the diced canned pork and onions, cooking for 8 minutes.
4. Make two wells in the mixture and crack one egg into each space.
5. Cover the pan and cook for 4 minutes until the egg whites set.
6. Season the dish with salt and black pepper before serving.

Nutrition per serving, calculated across 7 USDA ingredient records. Expect small differences once cooked.

Lunch · Chinese

Spam and Broccoli Stir-Fry

A quick stir-fry combining sliced canned pork and broccoli florets in a soy sauce glaze.

15 min · serves 2

410kcal

18gprotein

32gfat

14gcarbs

Ingredients

• canned pork 200 g
• broccoli 250 g
• soy sauce 20 g
• sesame oil 10 g
• garlic 10 g
• water 30 g

Method

1. Slice the canned pork and broccoli into bite-sized pieces.
2. Heat the sesame oil in a wok over high heat.
3. Add the pork strips and cook for 4 minutes until the edges brown.
4. Add the broccoli florets and minced garlic to the wok.
5. Pour in the soy sauce and water, then cover the pan.
6. Steam the mixture for 3 minutes until the broccoli is tender.

Summed from 6 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Dinner · British

Baked Spam Macaroni Cheese

A baked pasta dish with diced canned pork folded into a classic cheddar cheese sauce.

40 min · serves 4

723kcal

29gprotein

40gfat

61gcarbs

Ingredients

• macaroni pasta 250 g
• canned pork 250 g
• cheddar cheese 150 g
• whole milk 400 g
• unsalted butter 30 g
• wheat flour 30 g
• salt 3 g

Method

1. Boil the macaroni pasta in salted water for 8 minutes.
2. Melt the butter in a saucepan and stir in the flour.
3. Whisk the milk into the pan over medium heat until thickened.
4. Stir in 100 grams of cheese, the macaroni, and the diced canned pork.
5. Transfer the mixture to a baking dish and top with the remaining cheese.
6. Bake the dish at 200 degrees Celsius for 15 minutes until browned.

Built from 7 USDA ingredient records. A cooked dish never matches its raw sum exactly, but it stays close.

Calorie Counter Team, food critic

What a meal with spam adds up to

A worked example, every line from the same USDA data as the table above. Swap any of it; the arithmetic is the point, not the menu.

Spam or something else?

All figures are for 100 g. Check the form column before comparing a raw food with a cooked one.

Spam, asked and answered

How many calories are in 2 oz of Spam?

Count 176 calories. The source is the USDA record “Luncheon meat, pork with ham, minced, canned, includes Spam (Hormel)” (FDC 172951), which lists 315 calories per 100 g.

Is there much protein in spam?

13 g per 100 g, so 2 oz of Spam supplies 7.5 g. Against the Daily Value that is 15 percent.

Is spam good for weight loss?

Weight change comes from the whole week’s intake. 2 oz of Spam contributes 176 calories and 7.5 g of protein (17 percent of its energy), useful alongside a protein source rather than as one.

Which nutrients is spam highest in?

Chiefly selenium at 23 percent, thiamin at 15 percent, for 2 oz of Spam. See the full profile above for the remaining values.

How do you get Spam out of the tin without breaking it?

Squeeze the sides of the tin to release the vacuum seal. Turn the tin upside down over a board and tap the bottom until the block slides out cleanly. Running a knife along the inner edges also helps.

Can you freeze unused Spam once the tin is opened?

Yes, but wrap the meat tightly in plastic wrap before freezing to prevent freezer burn. Store the slices in a sealed container. Do not freeze the meat inside its original metal tin.

Sources

• Luncheon meat, pork with ham, minced, canned, includes Spam (Hormel) — USDA FoodData Central, FDC ID 172951
• Daily Values for nutrition labelling, 21 CFR 101.9