Ham slice calories come to 46 for one 28 g slice and 164 per 100 g. The number to notice is not calories but sodium: a single slice carries 228 mg, 10% of the daily value, and that row climbs faster than any other as you stack slices onto a sandwich.
46kcal
1 slice · 28 g, sliced, regular, 11% fat
41%protein
4.6 gProtein
1 gCarbs
2.5 gFat
How to burn off 46 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Sliced, regular, 11% fat · per 28 g
Calories
46 kcal
Protein
4.6 g
Carbohydrate
1 g
Fat
2.5 g
Saturated fat
0.1 g
Cholesterol
16 mg
Sodium
228 mg
Potassium
80 mg
Iron
0.3 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 slice: 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)
46
4.6 g
1 g
2.5 g
228 mg
2%
2 slices (56 g)
92
9.3 g
2 g
4.9 g
456 mg
5%
Lean deli slice (13 g)
14
2.2 g
0.1 g
0.5 g
123 mg
1%
100 g
164
16.6 g
3.6 g
8.8 g
814 mg
8%
3 × 1 slice (28 g)
138
13.9 g
684 mg
5 × 1 slice (28 g)
230
23.2 g
1,140 mg
Three slices make a 138-calorie sandwich filling
A single 28 g slice of regular ham is 46 calories, with 4.6 g of protein and 2.5 g of fat. That is small enough to ignore, which is exactly how ham totals creep up. Most sandwiches use two or three slices, and a loaded deli sub can easily hold five.
Two slices (56 g) come to 92 calories and 9.3 g of protein. Three slices (84 g) reach 138 calories with 13.9 g of protein. Five slices, 140 g in total, land at 230 calories and 23.2 g of protein, close to half of the 50 g daily value for protein.
Thickness matters as much as count. A thin lean deli slice weighs 13 g and carries just 14 calories, so a sandwich built from shaved lean ham can look generous for very little. Weigh one slice from the pack once and you will know which kind you are buying.
Fat and protein split the calories almost evenly
Per 100 g, regular sliced ham has 16.6 g of protein, 8.8 g of fat and only 3.6 g of carbohydrate. In calorie terms, fat supplies 49% and protein 41%, with carbs at 9%. That makes regular ham a protein food with a real fat share, not a lean one.
Little of that fat is saturated: 0.5 g per 100 g against a 20 g daily value. Cholesterol sits at 57 mg per 100 g, a modest amount next to the 300 mg daily value. Sugar is 1 g per 100 g, so this regular cut is not a sweet, glazed ham.
If the goal is protein per calorie, the lean deli slice does better: 2.2 g of protein for 14 calories, with only 0.5 g of fat. Regular ham gives you more flavor and more fat for each gram of protein. Neither one is a carb source worth counting.
Sodium is the row to watch
Ham is cured, and the label shows it. Each 28 g slice holds 228 mg of sodium, 10% of the daily value, while delivering only 2% of daily calories. Per 100 g the figure is 814 mg, or 35% of the daily value.
Stacking slices multiplies it. Two slices are 456 mg, three are 684 mg, and five reach 1,140 mg, roughly half the daily value before bread, cheese, pickles or mustard join in. The lean deli slice is no salt escape either: 123 mg for a 13 g slice, which is 5% of the daily value for a very thin piece.
If you watch sodium, treat ham as the salty element of the meal and keep the rest plain. Fresh vegetables, plain bread and fruit on the side leave room for it. Potassium is 287 mg per 100 g, a small share of its daily value.
Ham works best as a small, salty accent
At 46 calories a slice, ham fits easily into almost any day of eating. Two slices folded into an omelet or wrapped around melon add 9.3 g of protein for 92 calories. That is a useful breakfast or snack boost without much volume.
Packaged slices vary. Breakfast cuts such as Jones Dairy Farm Breakfast Ham Slices, country styles like Hobe's Country Ham Slices and cured Monte Nevado Serrano Ham Slices can differ in thickness, salt and fat, so check the slice weight on the label before counting. BodyPal can log ham from a photo of your plate, which helps when the slices are hidden inside a sandwich.
Pair ham with foods that bring what it lacks. It has only 1.3 g of fiber per 100 g, so whole-grain bread, salad greens or a piece of fruit fill that gap. Keep cheese and dressings measured, because they add calories and sodium on top.
How does ham slice compare?
Here is how ham slice stacks up against honey ham, turkey pastrami and a ham and cheese sandwich, per 100 g and per usual serving.
Verdict: For the fewest calories and the most protein, honey ham wins at 122 kcal and 17.9 g of protein per 100 g, though its 900 mg of sodium runs higher. If sodium is your limit, skip turkey pastrami at 1,123 mg per 100 g, and remember that a ham and cheese sandwich is 288 calories per regular sandwich.
Most popular ham slice brands in the United States
4Jones Dairy Farm Ham Slices2 slices · 45 g111 kcal
5Smithfield Boneless Ham Slices1 slice · 65 g108 kcal
6Frick's Hardwood Smoked Biscuit Ham Slices2 oz · 56 g80 kcal
7Alexander & Hornung Petite Ham Slices1 slice · 50 g120 kcal
8Monte Nevado Serrano Ham Slices1 oz · 28 g214 kcal
Most packaged slices are lean, water-added hams, so their label numbers sit below the regular sliced ham used above. Source: manufacturer labels / USDA FoodData Central.
Ham slice FAQs
How many calories are in one slice of ham?
A regular ham slice of 28 g has about 46 calories. Two slices come to 92 calories.
Is ham slice good for weight loss?
One 28 g slice carries 46 calories and 4.6 g of protein, so two or three slices stay under 140 calories.
Ham slice or honey ham: which has fewer calories?
Honey ham has 122 calories per 100 g against 164 for regular sliced ham, a difference of 42 calories per 100 g.
How much protein is in a slice of ham?
A 28 g slice has 4.6 g of protein, and 100 g of sliced ham has 16.6 g. A thin 13 g deli slice has 2.2 g.
How much sodium is in a slice of ham?
One 28 g slice of regular ham has 228 mg of sodium, 10% of the daily value. Per 100 g the figure is 814 mg, or 35% of the daily value, so a few slices add up quickly.
How many calories are in 3 slices of ham?
Three 28 g slices of regular ham come to 138 calories, with 13.9 g of protein and 684 mg of sodium. That is a typical filling for one generous sandwich.
How many calories are in a thin lean deli slice of ham?
A 13 g lean deli slice has 14 calories, 2.2 g of protein and 0.5 g of fat. It still carries 123 mg of sodium, about 5% of the daily value.
Is ham high in carbs or sugar?
No. Regular sliced ham has 3.6 g of carbs and 1 g of sugar per 100 g, and a single 28 g slice has 1 g of carbs and 0.3 g of sugar. Carbs supply only 9% of its calories.
Is ham high in fat?
Fat supplies 49% of the calories in regular sliced ham, at 8.8 g per 100 g. A 28 g slice has 2.5 g of fat, and saturated fat is just 0.5 g per 100 g.
