⏱ 18 min total

Ham Wrapped Asparagus

Name: Ham Wrapped Asparagus
Prep time: 10 min
Cook time: 8 min
Total time: 18 min
Yield: 1 serving
Ingredients: 4 spear, medium Asparagus; 2 slice Ham; ½ tbsp Olive oil

Per 1 serving · 127 g · 3 ingredients

Calories

164

8%
of a 2,000 cal day

Protein
11g
26% of calories
Carbs
4.6g
11% of calories
Fat
12g
63% of calories

Portion

At a glance

One serving of Ham Wrapped Asparagus (127 g) has 164 calories, with 11 g of protein, 4.6 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (21% DV), Vitamin K (26% DV) and thiamine (37% DV). Keep an eye on sodium, which provides 28% of the daily value.

Per 100 g

129cal

low energy density

Protein per 100 cal

6.5g

Net carbs

carbs minus fiber

Fiber

2.1g

1.2 g sugar

High in

20%+ of the daily value

Protein21%
Vitamin K26%
Thiamine37%
Vitamin B620%
Iron25%
Copper20%

Good source of

10–19% of the daily value

Vitamin E12%
Riboflavin (B2)15%
Niacin14%
Vitamin B1210%
Choline10%
Phosphorus17%

Watch

20%+ of the daily value

Sodium28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 8 min

1
Rinse the asparagus, pat dry, and snap or trim off the tough woody ends.
2
Tear each ham slice lengthwise to make two long strips. Wrap one strip tightly around each asparagus spear, leaving the tips exposed.
3
Heat the olive oil in a large skillet over medium to medium-high heat. Work in batches if needed to avoid crowding.
4
Add the wrapped spears and cook, turning occasionally, until the ham is lightly crisp and the asparagus is tender-crisp, about 2–3 minutes per side (4–6 minutes total).
5
Transfer to a plate and serve immediately.

Vitamins & minerals

Amounts for 1 serving (127 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	24 μg	3%
Vitamin C	6 mg	6%
Vitamin D	0.4 μg	3%
Vitamin E	2 mg	12%
Vitamin K	31 μg	26%
Thiamine	0.4 mg	37%
Riboflavin (B2)	0.2 mg	15%
Niacin	2 mg	14%
Vitamin B6	0.3 mg	20%
Folate (B9)	37 μg	9%
Vitamin B12	0.2 μg	10%
Pantothenic acid	0.4 mg	8%
Choline	56 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	29 mg	3%
Iron	2 mg	25%
Potassium	290 mg	6%
Magnesium	21 mg	5%
Phosphorus	119 mg	17%
Zinc	1 mg	10%
Copper	0.2 mg	20%
Manganese	0.4 mg	18%
Selenium	13 μg	24%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	6 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	287 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	0.4 g	—
Glutamic acid	1 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	7 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	1 g	—
Proline	0.4 g	—
Retinol	0 μg	—
Serine	0.4 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.4 μg	—

Burning 164 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

31min
Walking (3.5 mph)
20min
Cycling (moderate)
14min
Running (6 mph)
23min
Swimming laps

Common questions

How many calories are in Ham Wrapped Asparagus?

One serving of Ham Wrapped Asparagus (1 serving) has 164 calories, which works out to 129 calories per 100 g. That is about 8.2% of a 2,000-calorie day.

Is Ham Wrapped Asparagus high in protein?

It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 26% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Ham Wrapped Asparagus keto-friendly?

It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Ham Wrapped Asparagus?

642 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Ham Wrapped Asparagus?

1.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (127 g)

Calories164

% Daily Value*

Total fat 12g	15%
Saturated fat 2.6g	13%
Trans fat 0g
Cholesterol 32mg	11%
Sodium 642mg	28%
Total carbohydrate 4.6g	2%
Dietary fiber 2.1g	7%
Total sugars 1.2g
Protein 11g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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