Ham loaf calories come to 193 for a medium slice (108 g) and 179 per 100 g, based on the USDA row for meat loaf made with ham. Protein is the headline: 47% of the calories come from it. Sodium is the catch, with 949 mg in that one medium slice.
193kcal
1 medium slice · 108 g, meat loaf, baked
47%protein
22 gProtein
7 gCarbs
8.1 gFat
How to burn off 193 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Meat loaf, baked · per 108 g
Calories
193 kcal
Protein
22 g
Carbohydrate
6.7 g
Fat
8.1 g
Saturated fat
2.4 g
Cholesterol
102 mg
Sodium
949 mg
Potassium
348 mg
Iron
1.4 mg
Source: USDA FoodData Central
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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 →
Ham loaf: 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
Medium slice (108 g)
193
22.3 g
6.7 g
8.1 g
949 mg
10%
Large slice (144 g)
258
29.7 g
8.9 g
10.8 g
1,266 mg
13%
100 g
179
20.7 g
6.2 g
7.5 g
879 mg
9%
3 × Medium slice (108 g)
580
66.9 g
2,848 mg
5 × Medium slice (108 g)
967
111.5 g
4,747 mg
One medium slice is a 193-calorie main
A medium slice of 108 g lands at 193 calories, about 10% of the daily value. Cut it thicker and a large slice of 144 g reaches 258 calories. That gap looks small on one plate, but ham loaf is the kind of dish people go back to for seconds.
Seconds change the picture fast. Two medium slices (216 g) add up to 387 calories, three slices (324 g) to 580, and five slices (540 g) to 967. Leftovers sliced for sandwiches the next day count too, so log every slice rather than guessing at the end of the week.
Per slice, the protein is substantial. A medium slice gives 22.3 g, which is 45% of the daily value, and a large slice gives 29.7 g, or 59%. If you want a filling dinner without a big calorie bill, one medium slice does more work than its number suggests.
Nearly half the calories are protein
The calorie split is 47% protein, 39% fat and 14% carbs. For a baked meat dish bound with crumbs and glaze, that is a lean profile. Per 100 g you get 20.7 g protein, 7.5 g fat and 6.2 g carbs.
Fat stays moderate at 7.5 g per 100 g, of which 2.3 g is saturated. Carbs are mostly the binder and topping, and only 1.7 g per 100 g is sugar, so the sweet glaze many recipes use barely registers in this USDA row. Fiber is close to zero at 0.3 g.
Cholesterol sits at 94 mg per 100 g, and potassium at 322 mg. The takeaway: ham loaf behaves like a protein food first. Most of what you pay for in calories comes back as protein, which is the opposite of many casseroles in the same category.
Sodium is the row to watch
Cured ham carries salt into the loaf, and it shows. A medium slice has 949 mg of sodium, 41% of the daily value. A large slice has 1,266 mg, or 55%. Per 100 g the figure is 879 mg, 38% of the daily value.
Stack slices and the sodium climbs faster than the calories feel like they should. Two medium slices bring 1,899 mg, and three bring 2,848 mg, which is past a full day's daily value from the loaf alone. Five slices reach 4,747 mg.
If you watch sodium, treat one medium slice as the portion and keep the rest of the plate low in salt. Skip extra salty sauces, salted butter on the side and canned vegetables, and lean on fresh or frozen produce instead.
Pair it with produce, not more starch
Because a medium slice already supplies 22.3 g of protein for 193 calories, the rest of the plate has room. Roasted green beans, a crisp salad or steamed broccoli add volume and fiber, which ham loaf lacks at 0.3 g per slice.
Classic sides like scalloped potatoes, mac and cheese or buttered rolls push the meal much higher in both calories and sodium. One starchy side is fine; two on top of a large slice turns a moderate dinner into a heavy one.
For lunch the next day, a cold slice on whole grain bread with mustard and lettuce keeps the protein high. If you are tracking, BodyPal can log ham loaf from a photo of your plate, which helps when slice sizes vary from one cut to the next.
How does ham loaf compare?
Here is ham loaf next to ham slice, meat loaf and ham steak, per 100 g and per usual serving.
Verdict: For the fewest calories pick ham steak at 122 per 100 g, though its sodium is the highest at 1,269 mg. Ham loaf beats classic meat loaf with 179 versus 199 calories per 100 g and more protein, 20.7 g against 17.5 g, but carries about twice the sodium.
Ham loaf FAQs
How many calories are in ham loaf?
A medium 108 g slice of ham loaf has about 193 calories, and a large 144 g slice has about 258. Per 100 g it is 179 calories.
Is ham loaf good for weight loss?
A medium slice of ham loaf is 193 calories with 8.1 g fat and 22.3 g protein, and the dish carries 879 mg sodium per 100 g.
Ham loaf vs meat loaf: which has fewer calories?
Ham loaf is 179 calories per 100 g, about 20 calories fewer than meat loaf at 199 per 100 g.
How much protein is in ham loaf?
A 108 g medium slice has about 22.3 g protein, and per 100 g ham loaf has 20.7 g protein with 6.2 g carbs.
What does ham loaf nutrition look like per 100 g?
Per 100 g, ham loaf has 179 calories, 20.7 g protein, 7.5 g fat and 6.2 g carbs. It also has 879 mg sodium, 94 mg cholesterol and only 0.3 g fiber.
How many calories are in a large slice of ham loaf?
A large slice of ham loaf (144 g) has 258 calories, about 13% of the daily value. It also delivers 29.7 g protein and 1,266 mg sodium.
How many calories are in two slices of ham loaf?
Two medium slices of ham loaf (216 g) have 387 calories. They also bring 44.6 g protein and 1,899 mg sodium, so the salt adds up faster than the calories.
How much sodium is in ham loaf?
A medium slice of ham loaf has 949 mg sodium, 41% of the daily value. Per 100 g it has 879 mg, which is more than double the 416 mg in regular meat loaf.
Is ham loaf high in fat?
Ham loaf is moderate in fat at 7.5 g per 100 g, with 2.3 g saturated. A medium slice has 8.1 g fat, and fat supplies 39% of its calories.
