Meat and poultry
Ham calories and nutrition
Also called deli ham.
A slice of regular deli ham (28 g) has 46 calories, with 4.6 g of protein, 1.0 g of carbs and 2.5 g of fat. That is 164 calories per 100 g.
Regular sliced ham, about 11% fat. Data: USDA FoodData Central, “Ham, sliced, regular (approximately 11% fat)”. Regular sliced ham, about 11% fat. Added sauces, toppings and a different serving weight change the totals.
Serving size
1 slice · 28 g
46 calories
- Protein
- 4.6 g41% of calories · 9% DV
- Carbs
- 1.0 g9% of calories · 0% DV
- Fat
- 2.5 g49% of calories · 3% DV
- Fiber
- 0.4 g
- Sugars
- 0.3 g
- Saturated fat
- 0.1 g
- Sodium
- 228 mg
Calories in ham by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 slice28 g | 46 | 4.6 g | 1.0 g | 2.5 g |
| ½ serving14 g | 23 | 2.3 g | 0.5 g | 1.2 g |
| 2 servings56 g | 92 | 9.3 g | 2.0 g | 4.9 g |
| 100 g100 g | 164 | 17 g | 3.6 g | 8.8 g |
Serving weights are USDA’s household measures for this food.
Ham nutrition facts
Per 100 g, 164 calories: 41% from protein, 9% from carbs and 49% from fat.
| Nutrient | Per 100 g | Per serving1 slice · 28 g | % Daily Value |
|---|---|---|---|
| Calories | 164 | 46 | – |
| Total fat | 8.8 g | 2.5 g | 3% |
| Saturated fat | 0.5 g | 0.1 g | 1% |
| Cholesterol | 57 mg | 16 mg | 5% |
| Sodium | 814 mg | 228 mg | 10% |
| Total carbohydrate | 3.6 g | 1.0 g | 0% |
| Dietary fiber | 1.3 g | 0.4 g | 1% |
| Total sugars | 1.0 g | 0.3 g | – |
| Protein | 17 g | 4.6 g | 9% |
| Vitamin D | 0.7 µg | 0.2 µg | 1% |
| Calcium | 24 mg | 6.7 mg | 1% |
| Iron | 1.0 mg | 0.3 mg | 2% |
| Potassium | 287 mg | 80 mg | 2% |
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 4.0 mg | 1.1 mg | 1% |
% Daily Value is per serving (1 slice), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a slice of regular deli ham (46 calories) takes about 14 minutes of walking, roughly 1,600 steps.
Compare calories by serving
A slice of regular deli ham has 46 calories, 16 more calories than one slice of microwaved turkey bacon (30 calories). The portions weigh 28 g and 8.1 g, respectively.
Related foods to explore
- Rotisserie chicken156 calories in a 3 oz serving of rotisserie chicken breast with skin184 per 100 g
Ham questions
How much protein is in a slice of regular deli ham?
A slice of regular deli ham (28 g) has 4.6 g of protein, 9% of the 50 g Daily Value. That is 17 g per 100 g.
How much fiber is in a slice of regular deli ham?
A slice of regular deli ham (28 g) has 0.4 g of fiber, 1% of the 28 g Daily Value. That is 1.3 g per 100 g.
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- U.S. Department of Agriculture, FoodData Central: Ham, sliced, regular (approximately 11% fat) (FDC ID 173864, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated