Deli ham calories come to 30 for one 28 g slice and 107 per 100 g of the sliced, 96% fat free kind. Protein supplies 63% of those calories, so the meat itself is lean. The catch is salt: one slice carries 265 mg of sodium, 12% of the daily value, against just 1% of a day's calories.
30kcal
1 slice · 28 g, sliced, 96% fat free
63%protein
4.7 gProtein
0 gCarbs
1.1 gFat
How to burn off 30 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Sliced, 96% fat free · per 28 g
Calories
30 kcal
Protein
4.7 g
Carbohydrate
0.2 g
Fat
1.1 g
Saturated fat
0.3 g
Cholesterol
11 mg
Sodium
265 mg
Potassium
130 mg
Iron
0.2 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Deli ham: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 slice (28 g)
30
4.7 g
0.2 g
1.1 g
265 mg
1%
Thin slice (13 g)
14
2.2 g
0.1 g
0.5 g
123 mg
1%
2 oz portion (57 g)
61
9.6 g
0.4 g
2.3 g
539 mg
3%
100 g
107
16.9 g
0.7 g
4 g
945 mg
5%
3 × 1 slice (28 g)
90
14.2 g
794 mg
5 × 1 slice (28 g)
150
23.6 g
1,323 mg
Three slices make a 90-calorie sandwich layer
The standard slice weighs 28 g and holds 30 calories, 4.7 g of protein and 1.1 g of fat. Shaved or thin slices are a different unit. At 13 g each they carry 14 calories and 2.2 g of protein, so two thin slices still come in under one regular slice. Check which kind your package holds before you log it.
Stacking is where the total moves. Two regular slices come to 60 calories and 9.4 g of protein. Three slices, a typical sandwich layer, reach 90 calories and 14.2 g of protein, and five slices run 150 calories with 23.6 g of protein. The 2 oz portion (57 g) lands at 61 calories, only 3% of a 2000-calorie day.
Calories rarely decide this meal. Even a generous five-slice stack is a small share of a day's energy. The bread, cheese and spread around the ham can easily add more than the meat itself, so log those separately instead of folding them into a guess.
Nearly two thirds of the calories are protein
Per 100 g, deli ham has 16.9 g of protein, 4 g of fat and just 0.7 g of carbohydrate. That puts 63% of the calories on protein, 34% on fat and 3% on carbs. Sugars and fiber both read 0 for the plain sliced version.
The 96% fat free label explains the profile. Saturated fat is 1.2 g per 100 g, and a single slice holds 1.1 g of fat in total. Cholesterol sits at 41 mg per 100 g. None of these rows is large at sandwich portions.
Protein is the strong point. One slice gives 4.7 g, 9% of the 50 g daily value, and a 2 oz portion covers 19% of it. For a food you can eat straight from the pack, that is a good return per calorie. The trade is that the protein arrives with a lot of salt, which is the row to read next.
Sodium is the row to watch
Ham is cured, and the label shows it. Per 100 g there are 945 mg of sodium, 41% of the daily value, while the calories in that same amount register at only 5%. One 28 g slice holds 265 mg, or 12% of the daily value. Even a 13 g thin slice brings 123 mg.
The salt climbs faster than you notice. Two slices reach 529 mg, three slices 794 mg, and five slices 1,323 mg. A 2 oz portion is 539 mg, 23% of the daily value, for just 61 calories. In sodium terms, a big deli sandwich can spend a large part of the day before the bread and cheese are counted.
If you watch sodium, count slices rather than eyeballing a pile, and keep the rest of the meal plain: fresh vegetables, unsalted sides, no extra pickles. Reduced-sodium lines exist, Armour-Eckrich sells one, so compare labels in the deli case. Ham does bring some potassium, 463 mg per 100 g, but that does not cancel out the salt.
Pair ham with fiber and volume, not more salt
At 30 calories a slice, ham fits into almost any plan. The near-zero carbs, 0.2 g per slice, suit low-carb eating, and the protein makes a snack or wrap more substantial than crackers alone would.
What ham lacks is fiber, which reads 0 g. Lettuce, tomato, cucumber, whole-grain bread or a piece of fruit fill that gap and add volume for few calories. Mustard adds flavor cheaply; mayonnaise and cheese add up quickly, and cheese also adds more sodium to a meal that already has plenty.
Watch the flavored versions. Honey varieties from Hormel, Natural Choice and Bar-S add sweetness, and our honey ham page shows 7.3 g of carbs per 100 g against 0.7 g here. Smoked and cooked styles stay closer to plain ham. Logging a sandwich is quick too: BodyPal can log the ham from a photo of your plate.
How does deli ham compare?
Here is how deli ham stacks up against honey ham, deli turkey and turkey ham, per 100 g and per usual serving.
Verdict: For the most protein per calorie pick deli turkey, with 21.8 g of protein and only 0.8 g of fat per 100 g at 109 calories. If sodium is your concern, deli turkey at 772 mg or turkey ham at 810 mg beat deli ham, and skip honey ham, with 7.3 g of carbs per 100 g, if you want to keep carbs low.
Most popular deli ham brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Hormel Honey Deli Ham2 oz · 56 g125 kcal
2Hormel Smoked Deli Ham4 slices · 56 g107 kcal
3Hormel Cooked Deli Ham4 slices · 56 g107 kcal
4Natural Choice Honey Deli Ham4 slices · 56 g125 kcal
5Bar-S Premium Honey Deli Ham1 slice · 32 g125 kcal
6Armour-Eckrich Reduced Sodium Deli Ham2 oz · 56 g107 kcal
Honey and glazed versions read higher than the plain number above, around 125 calories per 100 g, because of the added sugar. Source: manufacturer labels / USDA FoodData Central.
Deli ham FAQs
How many calories are in a slice of deli ham?
A 28 g slice has about 30 calories. The usual 2 oz sandwich portion (57 g) is 61 calories.
Is deli ham good for weight loss?
Deli ham is one of the leaner cold cuts at 107 calories per 100 g, with 16.9 g protein and 4 g fat. The same 100 g also carries 945 mg sodium.
Deli ham vs turkey ham: which has fewer calories?
They are almost identical: turkey ham is 106 calories per 100 g and deli ham 107. Deli ham has more protein, 16.9 g against 14.8 g per 100 g.
How much protein is in deli ham?
16.9 g per 100 g, so a 28 g slice gives 4.7 g and a 2 oz portion (57 g) gives 9.6 g.
What are the nutrition facts for deli ham?
Per 100 g, deli ham has 107 calories, 16.9 g of protein, 4 g of fat, 0.7 g of carbs and 0 g of sugar. Sodium is high at 945 mg, which is 41% of the daily value.
How many calories are in 2 slices of ham?
Two regular 28 g slices of deli ham come to 60 calories. They also give 9.4 g of protein and 529 mg of sodium, so the salt adds up faster than the calories.
How many calories does a thin slice of deli ham have?
A thin 13 g slice of deli ham has 14 calories, 2.2 g of protein and 123 mg of sodium. A standard 28 g slice has 30 calories, so check the slice weight on your package.
How many calories are in sliced deli ham per 100 g?
Sliced deli ham has 107 calories per 100 g. Protein supplies 63% of those calories, fat 34% and carbs 3%, which makes it one of the leaner sandwich meats by calorie split.
