How Many Calories in a Slice of Ham

Ham is a versatile meat, often used in sandwiches, salads, breakfasts and buffet platters. It comes in a variety of styles including cooked, cured, smoked and honey-roasted, each with its own calorie profile. While a slice of ham might seem light, the number of calories can vary significantly based on the cut, thickness and how it’s prepared. Whether you’re watching your calories or trying to choose a lean protein, knowing the specifics can help you make smarter choices.

Calories in a Slice of Ham by Type and Cut

A typical slice of cooked, lean ham weighing around 30 grams contains 35 to 50 calories. Thin, deli-style ham slices tend to be on the lower end of the scale, while thicker cuts such as honey-roast or smoked ham can range from 60 to 80 calories per slice.

If the ham includes fat or is served glazed or honey-roasted, the calorie count climbs due to the added sugar and fat. A thick slice of ham from a roast joint, weighing about 60 to 70 grams, can deliver 100 to 120 calories, especially if it's carved from a fattier section.

Packaged ham, such as pre-sliced sandwich ham, usually lists calories per slice on the label. Most brands provide between 25 and 45 calories per slice, depending on thickness and added ingredients. If you’re stacking multiple slices in a sandwich or wrap, the total adds up quickly.

Nutritional Breakdown of Ham

Ham is primarily composed of protein and fat, with very few carbohydrates unless it has been sweetened or glazed. A standard slice offers 6 to 8 grams of protein, making it a good source of lean animal protein for muscle repair and satiety. Fat content ranges from 1 to 5 grams per slice, depending on whether the ham is lean or has visible fat marbling.

Ham contains important micronutrients like iron, zinc, selenium and B vitamins, particularly niacin and B12, which are essential for energy metabolism and red blood cell production. However, it also contains sodium, often in high amounts, due to the curing and preservation process.

Processed hams, including those used in deli meats, often include preservatives like nitrates and nitrites, which help prevent spoilage but have raised health concerns when consumed in excess over long periods.

Benefits of Eating Ham

Ham can be a lean source of high-quality protein, especially when choosing low-fat, low-sodium cuts. It’s convenient, easy to portion, and versatile, making it a reliable choice for quick meals and snacks. The protein content helps support muscle maintenance and keeps you feeling fuller for longer, which can aid in appetite control.

It also provides essential vitamins and minerals, particularly vitamin B12, which is important for nervous system function, and iron, which supports oxygen transport in the body. When consumed in moderation, ham can contribute to a balanced, protein-rich diet.

Downsides of Eating Ham

Despite its benefits, ham has several nutritional drawbacks, particularly in its processed forms. The high sodium content is one of the most common concerns, with even a single slice often containing 200 to 400 milligrams of salt. This can contribute to elevated blood pressure if eaten regularly, especially in individuals sensitive to sodium.

Ham often contains preservatives like nitrates, which are used to extend shelf life and maintain colour. Frequent consumption of processed meats containing nitrates has been linked to increased risks of certain health issues, including cardiovascular disease and some types of cancer, particularly when consumed in large amounts over time.

Fatty or glazed versions of ham can also add unnecessary saturated fat and sugar, pushing the calorie count higher than expected.

How Ham Fits Into Your Diet

Ham can be part of a healthy diet if consumed in moderation and balanced with whole, unprocessed foods. Choosing lean, low-sodium cuts and avoiding heavily processed or flavoured varieties helps keep your meals lighter and cleaner.

It pairs well with fibre-rich foods such as wholegrain bread, leafy greens or fresh vegetables, creating a more balanced plate. For sandwiches, combining ham with mustard, salad or sliced tomato rather than cheese or mayonnaise can help reduce overall calorie and fat intake.

If you're managing salt intake, it’s important to factor in all sources of sodium throughout the day. Even if ham is your only processed meat, sodium can build up from bread, sauces or snacks.

Glycaemic Index of Ham

Ham has a glycaemic index of zero, as it contains no carbohydrates. This makes it a suitable protein option for people with diabetes or anyone managing blood sugar levels. However, when served with sweet glazes, sauces or bread, the meal’s overall glycaemic impact will depend on those additional carbohydrates.

To keep your meal blood sugar-friendly, pair ham with non-starchy vegetables or low-GI grains such as quinoa or rye bread and avoid sugary accompaniments like honey mustard or chutney.

How Ham Is Made and What It Contains

Ham is made from the hind leg of a pig, which is cured using salt, sugar and sometimes smoke. The curing process preserves the meat and gives it a characteristic salty, savoury flavour. There are several types of ham, including wet-cured, dry-cured, smoked and baked versions. Many supermarket options are also mechanically shaped and sliced for convenience.

Ingredients vary by brand, but most hams contain pork, salt, stabilisers, and occasionally sugar or flavourings. Some may include added water or starch to increase weight and softness, which slightly alters the nutrition content. Always check labels if you’re concerned about additives, sodium or sugar.

Healthy Alternatives to Ham

If you’re looking to reduce sodium or processed meat intake, consider swapping ham for grilled chicken breast, turkey slices, or boiled eggs, which provide similar protein with fewer additives. Hummus, tofu, or low-fat cottage cheese can also replace ham in sandwiches or salads, offering different nutrient benefits without the same salt load.

For a flavourful plant-based option, try roasted vegetables, lentil pâté or nut spreads, which pair well with wholegrain breads and can offer fibre, healthy fats and protein in one bite.

Summary

A slice of ham contains between 35 and 80 calories depending on its size, fat content and preparation method. It’s a good source of lean protein and important micronutrients like vitamin B12 and iron but also tends to be high in sodium and may contain preservatives. Eaten occasionally and in the right context, ham can fit into a balanced diet, especially if you choose lean cuts and avoid highly processed or sugary versions. Like many animal products, the key to making ham work for you is moderation, smart pairing, and variety in your protein sources.