Ham is a common staple in UK households, found in sandwiches, salads and roast dinners. It’s a source of protein, relatively low in fat depending on the cut, and widely regarded as a convenient meat option. But how many calories are in a piece of ham? The answer depends on the type of ham, how it’s prepared, and the portion size.

Calories by Weight and Type

A standard slice of cooked ham (about 25 grams) contains 30 to 40 calories, depending on the fat content and whether it’s from a lean or processed cut. Thin deli ham, often sold pre-sliced for sandwiches, typically contains 35 calories per slice, while thicker cuts or honey-roast styles can go up to 50 or more.

A 100-gram portion of lean, cooked ham contains approximately 120 to 150 calories. In contrast, more fatty cuts or cured hams like prosciutto or parma ham can contain 200 to 250 calories per 100 grams, due to the higher fat content and lower moisture level.

Roast gammon, often served as part of a hot meal, typically sits in the middle range at around 170 calories per 100 grams, though this can rise with added glazes or sauces.

Nutritional Breakdown

Ham is primarily made up of protein and fat, with very few carbohydrates. A 100-gram serving of lean ham generally provides:

  • Calories: 130
  • Protein: 20–22g
  • Fat: 3–5g
  • Saturated Fat: ~1.5g
  • Carbohydrates: Less than 1g
  • Salt: 1.5–2.5g

The high protein content makes ham filling and useful for muscle repair and maintenance. However, many types of ham are also high in sodium due to the curing process, which is something to keep an eye on, particularly if you’re managing blood pressure.

Health Benefits

Ham provides several key nutrients, particularly when consumed in moderate amounts. It’s a complete source of protein, supplying all nine essential amino acids. It also contains important vitamins and minerals such as vitamin B12, zinc, iron, and selenium, which support energy production, immune function and red blood cell formation.

Because it’s relatively low in fat especially if you choose lean, unsmoked cuts ham can be part of a balanced diet. Its convenience and long shelf life also make it a practical source of animal protein for people who don’t have time to cook meat from scratch.

Downsides of Ham

The main downside of ham is its sodium content. Most ham is cured with salt and nitrates to preserve it and enhance flavour. While this helps with food safety and taste, it also raises concerns for long-term health. Processed meats, including ham, have been linked with an increased risk of heart disease and colorectal cancer when consumed regularly in large amounts.

In particular, pre-packaged ham slices can be high in preservatives, additives, and flavour enhancers, which make them less nutritious than freshly cooked or unprocessed meats. Fatty or glazed hams also add extra calories and sugar, which are easy to overlook.

Impact on Your Diet

Ham can be included in most diets, especially when portion-controlled and chosen carefully. For people on low-carb or high-protein plans, it’s a convenient and effective way to add protein. However, if you’re managing your sodium intake or aiming to eat more whole, unprocessed foods, it’s best to opt for freshly cooked ham or roast gammon over pre-packaged options.

Because ham is calorie-efficient relative to its protein content, it can help with muscle maintenance, satiety, and weight management, as long as the rest of your diet is balanced. Overeating processed meat, though, can reduce overall diet quality and increase health risks if not offset by plenty of vegetables and fibre-rich foods.

Glycaemic Index and Blood Sugar

Ham has a glycaemic index of zero, meaning it has no impact on blood sugar levels. It contains no carbohydrates and is therefore safe for people with type 2 diabetes, insulin resistance, or those following low-GI diets.

However, pairing ham with high-GI foods like white bread or sugary sauces can change the glycaemic impact of your meal. If blood sugar control is a concern, it's better to pair ham with wholegrain bread, salads, or vegetables to create a more balanced and slower-digesting meal.

How Ham Is Made

Ham is made from the hind leg of a pig, which is either cured, smoked, or roasted. The curing process involves soaking the meat in a salt solution sometimes with added sugar, spices and preservatives then drying or smoking it for flavour and preservation. Cooked ham is often brined, steamed or oven-roasted before being sliced and packaged.

Some hams are wet-cured, giving them a moist texture, while others are dry-cured and aged, resulting in a firmer, saltier product like parma ham or serrano. The method of preparation has a big influence on both flavour and calorie content.

Ingredients in a Piece of Ham

Plain cooked ham typically contains, pork, salt, sugar (in small amounts), preservatives (such as sodium nitrite) and water

Pre-sliced or flavoured varieties may include additional ingredients like smoke flavouring, dextrose, or thickening agents. These additions can increase calorie count slightly and reduce nutritional value, so check the label if you’re monitoring your intake.

Healthy Alternatives

If you’re looking for a lower-sodium or less processed option, try using freshly roasted pork loin sliced thinly instead of ham. Other lean protein alternatives include chicken breast, turkey slices, or grilled tofu. For plant-based eaters, roasted chickpeas, lentil patties, or boiled eggs can provide protein with fewer preservatives.

Even among hams, some are better than others. Look for options labelled “low sodium”, “uncured”, or “free from nitrites” to reduce your intake of preservatives and salt.

Summary

A single piece of ham around 25 grams contains roughly 30 to 40 calories, with larger or fattier slices climbing higher. It’s a good source of protein and several key vitamins, but it can also be high in sodium and additives, particularly in processed or packaged forms. While ham can absolutely be part of a healthy, balanced diet, choosing lean, minimally processed options and keeping portions moderate will help you enjoy it without overloading on salt or calories.

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