Ham Calories: Complete Nutrition Facts, Serving Sizes, and Health Impact

Ham is a popular protein choice for breakfast, sandwiches, and holiday meals. But how many calories are in ham and is it a healthy option for everyday eating?

In this guide, we’ll break down ham calories by type, cut, and serving size, along with nutrition facts, comparisons to other meats, and practical tips for weight loss and healthy eating.

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How Many Calories Are in Ham?

The calorie content of ham depends on the cut, curing method, and preparation style.

On average:

• Ham calories per slice (28g): 45–70 calories

• Ham calories per ounce: ~50–60 calories

• Ham calories per 100 grams: 140–180 calories

Lean ham cuts are relatively low in calories compared to many processed meats, making ham a common choice in high-protein, low-carb diets.

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Ham Calories by Type

Different types of ham vary significantly in calories, fat, and sodium.

Calories in Cooked Ham

Cooked ham typically contains 145–160 calories per 100g, depending on fat content.

Calories in Smoked Ham

Smoked ham averages 150–170 calories per 100g, with higher sodium levels due to curing.

Calories in Honey Glazed Ham

Honey baked or glazed ham is higher in calories because of added sugar:

• 180–220 calories per 100g

Calories in Deli Ham

Deli ham calories range from 110–140 calories per 100g, often lower in fat but high in sodium.

Calories in Prosciutto

Prosciutto is more calorie-dense:

• 250–270 calories per 100g, due to higher fat content.

Ham Calories by Cut

Lean vs Fatty Ham Cuts

• Lean ham calories: lower fat, higher protein

• Fatty ham cuts: more calories from saturated fat

Calories by Cut (Approximate)

• Ham leg: 150 calories per 100g

• Ham loin: 140 calories per 100g

• Ham shoulder: 180 calories per 100g

• Ham shank: 170 calories per 100g

Boneless ham is usually slightly lower in calories than bone-in ham.

Ham Calories by Serving Size

Understanding portion size is key for calorie control.

• 1 slice ham calories: 45–70 calories

• 2 slices ham calories: 90–140 calories

• 3 oz ham calories: ~150 calories

• 4 oz ham calories: ~200 calories

• 1 cup diced ham calories: 230–260 calories

Ham Nutrition Facts (Beyond Calories)

Protein in Ham

Ham is a high-protein meat, providing:

• 18–22g protein per 100g

This supports muscle growth and satiety.

Fat Content in Ham

• Total fat: 5–9g per 100g

• Saturated fat: 2–3g

• Cholesterol: 50–60mg

Carbohydrates and Sugar in Ham

Most plain ham contains 0–2g carbs, but glazed ham can contain added sugars.

Sodium in Ham

Ham is high in sodium:

• 1,000–1,400mg sodium per 100g

Low-sodium ham is a better choice for heart health.

Vitamins and Minerals

Ham provides:

• Vitamin B12

• Zinc

• Selenium

• Iron

• Niacin

Ham Calories vs Other Meats

Ham calories are lower than bacon and salami, but higher than turkey breast.

Is Ham High in Calories?

Ham is moderate in calories and relatively calorie-efficient due to its protein content. However, sodium and processing are the main concerns.

Is Ham Good for Weight Loss?

Ham can fit into a weight-loss diet if:

• You choose lean, low-sodium ham

• You control portion size

• You avoid glazed or sugary varieties

High protein helps reduce hunger, but processed meats should be eaten in moderation.

Is Ham Healthy or Unhealthy?

Health Benefits

• High protein

• Rich in B vitamins

• Low carb

• Convenient and versatile

Downsides

• High sodium

• Processed meat classification

• May increase blood pressure if eaten frequently

Ham Calories for Special Diets

Ham Calories on Keto

Ham is keto-friendly due to low carbs.

Ham Calories on Low-Carb Diets

Excellent protein source with minimal carbohydrates.

Ham Calories for Diabetics

Plain ham is suitable, but avoid sweetened or glazed ham.

How Cooking Methods Affect Ham Calories

• Baked ham calories: moderate

• Fried ham calories: higher due to added oil

• Grilled ham calories: slightly lower

• Ham with glaze or sauce: significantly higher

Ham Calories in Popular Dishes

• Ham sandwich calories: 250–400

• Ham and cheese calories: 350–500

• Ham and eggs calories: 300–450

• Ham pizza calories: 250–300 per slice

• Ham casserole calories: 400–600

How to Reduce Calories When Eating Ham

• Choose lean cuts

• Buy low-sodium ham

• Skip glazes and sugary sauces

• Pair ham with vegetables

• Limit portion size

Frequently Asked Questions 

How many calories are in one slice of ham?

About 45–70 calories, depending on thickness and fat content.

Is ham lower in calories than bacon?

Yes, ham has significantly fewer calories than bacon.

Is ham fattening?

Ham itself isn’t fattening, but overeating processed ham can contribute to excess calories and sodium intake.

Is ham high in protein?

Yes, ham is a high-protein meat.

Does ham have carbs?

Plain ham has very few carbs; glazed ham contains added sugar.

What is the healthiest type of ham?

Lean, low-sodium, minimally processed ham.

Conclusion

Ham is a protein-rich, low-carb meat with moderate calories. While it can fit into many diets, choosing lean, low-sodium options and practicing portion control is essential for long-term health.

When eaten mindfully, ham can be part of a balanced, calorie-controlled diet especially compared to higher-fat processed meats.