Nutrition facts · Meat
Calories in Ham
Regular sliced ham has 164 calories per 100 g, and a single 28 g slice has 46 calories. Most of its calories come from fat and protein in roughly similar shares, with fat contributing slightly more, while carbs are low at 3.6 g per 100 g.
Calories come from: Carbs 9% · Fat 50% · Protein 41%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 164 kcal | 16.6 g | 3.6 g | 8.8 g |
| 1 slice | 28 g | 46 kcal | 4.6 g | 1 g | 2.5 g |
| 2 slices (56 g) | 56 g | 92 kcal | 9.3 g | 2 g | 4.9 g |
Full nutrition (Per 100 g)
| Calories | 164 kcal |
|---|---|
| Protein | 16.6 g |
| Carbohydrates | 3.6 g |
| of which sugars | 1 g |
| Fiber | 1.3 g |
| Fat | 8.8 g |
| of which saturated | 0.5 g |
| Sodium | 814 mg |
What changes the calories
- Leaner ham varieties have fewer calories than regular ham, while fattier cuts or ham with visible fat left on have more.
- Slice thickness varies a lot between brands and deli counters, so one slice can weigh much more or less than 28 g.
- Glazed or honey-cured ham adds sugar and calories compared with plain sliced ham.
- Frying ham in butter or oil adds the calories of the fat it absorbs.
Tips for logging it accurately
- Weigh your slices once to see how your usual brand compares with the 28 g slice, then log by grams.
- Choose the entry that matches your ham's fat level, such as regular versus extra-lean, since the calories differ.
- Log sandwich extras like cheese, mayo and butter separately, or scan the whole meal with a photo in BerryFit to capture everything on the plate.
Log Ham in seconds
Snap a photo of your meal or search for Ham in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in one slice of ham?
A 28 g slice of regular sliced ham has 46 calories. Thicker or thinner slices will change this, so weighing gives the most accurate number.
How much protein is in ham?
Regular sliced ham has 16.6 g of protein per 100 g. Two slices (56 g) provide 9.3 g of protein.
Is ham low in carbs?
Yes, plain sliced ham is low in carbs, with 3.6 g per 100 g and about 1 g per slice. Glazed or honey ham will have more because of the added sugar.
How does ham compare with turkey breast for calories?
Regular sliced ham has 164 calories per 100 g, while roasted turkey breast has 147 calories per 100 g, so they are fairly close.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Ham, sliced, regular (approximately 11% fat), FDC ID 173864); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
