How many calories are in honey ham?
One thick slice of honey ham weighs 55 g and holds 67 calories. Per 100 g the meat runs 122 calories, with 17.93 g of protein and only 2.37 g of fat. The glaze pushes carbohydrate up to 7.27 g, which is unusual for a sliced meat, but it barely moves the calorie count.
You'd need to walk about 13 minutes to burn the 67 calories in one thick slice (55 g).
How long does it take to burn off honey ham?
One thick slice (55 g) is 67 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 67 kcal |
|---|---|
| Walking, brisk | 13 min |
| Cycling, moderate | 8 min |
| Swimming, moderate | 10 min |
| Jogging | 8 min |
| Weight training, moderate | 15 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (55 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Honey ham quick facts
- US servings, from one slice to a quarter pound
- Deli slices, thick cut and honey turkey ham
- Why the label says sugar and USDA says zero
- Sodium is the row that limits honey ham
- How does honey ham compare?
- Most popular honey ham brands
- FAQ
Honey ham quick facts
The numbers below come from the SR Legacy record 174611, "Ham, honey, smoked, cooked". It is the one USDA entry written for honey ham itself: pork, cured, smoked and glazed, already cooked. That matters, because it is also the form anyone ever holds. Nobody buys raw honey ham and cooks it at home, so there is no raw-to-cooked shrink to correct for here the way there is with a ground beef patty. The weight you put on the scale is the weight that counts.
Branded records exist by the hundreds, but each one is a single company's recipe. A Kentucky Legend slice and a Boar's Head slice differ by a third per gram, so an average of them describes nothing you can buy. The general record is the better anchor, and the variants section covers what the packages actually say.
| Nutrient | Per 100 g | Per 1 thick slice (55 g) | % Daily Value |
|---|---|---|---|
| Calories | 122 | 67 | — |
| Total fat | 2.37 g | 1.3 g | 2% |
| Saturated fat | 0.87 g | 0.5 g | 2% |
| Carbohydrate | 7.27 g | 4.0 g | 1% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | — |
| Protein | 17.93 g | 9.9 g | 20% |
| Sodium | 900 mg | 495 mg | 22% |
% Daily Value is based on a 2,000-calorie diet.
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 →
Two rows you would see on a package are missing here: added sugars and trans fat. The SR Legacy edition of this record does not publish either field, so we leave them out rather than guess at them. Cholesterol and potassium are published: 22 mg and 165 mg per 100 g, which is 12 mg and 91 mg in a slice, or 4% and 2% of the Daily Value. The FDA's Daily Value reference is the source for every percentage on this page.
One note on the search term. "Honey ham" and "honey baked ham" often get typed by people who mean a spiral-cut ham from a chain store. USDA does not publish a record for those products, so no number on this page describes one. What follows is the deli case and the glazed ham you carve at home.
US servings, from one slice to a quarter pound
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 35 kcal |
| One thick slice, carved | 55 g | 67 kcal |
| Two deli slices, 2 oz | 56 g | 68 kcal |
| 3 oz | 85 g | 104 kcal |
| 4 oz, a quarter pound | 113 g | 138 kcal |
| Per 100 g | 100 g | 122 kcal |
The 55 g thick slice is the USDA household measure for this record. Everything else in the table is our own arithmetic from the USDA 100 g figure rather than a USDA serving, scaled straight from 122 calories per 100 g.
The 2 oz line is the one worth memorizing, because it is the serving printed on nearly every deli package in the country. Two ounces of honey ham is 68 calories, and it is also two slices, or four slices, or six, depending on how thin the machine was set. That is the trap in this food: the count of slices tells you nothing. Ultra-thin slices can run six to a serving while a thick-cut pack runs two, and both weigh the same 56 g. If you are logging by eye, log by ounces.
A quarter pound of honey ham, the amount that fills a real sandwich rather than a garnish, is 138 calories and about 20 g of protein. For comparison, the bread under it usually costs more than the meat.
Deli slices, thick cut and honey turkey ham
Every version below is a real USDA Branded record, so the spread is what shoppers meet in the case, not a modeled estimate.
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Deli honey ham slices, lean brand | 107 kcal | 2 oz (56 g) | 60 kcal |
| Uncured honey ham | 107 kcal | 2 oz (56 g) | 60 kcal |
| Thick-cut glazed, Hillshire Farm | 123 kcal | 57 g | 70 kcal |
| Ultra-thin honey ham slices | 125 kcal | 2 oz (56 g) | 70 kcal |
| Sweeter honey ham, Kentucky Legend | 143 kcal | 4 slices (56 g) | 80 kcal |
| Honey turkey ham | 134 kcal | 2 oz (56 g) | 75 kcal |
The gap from the lightest to the heaviest is 107 to 143 calories per 100 g, a third more for the same two ounces. Sara Lee Honey Ham sits near the top of that band at 140 per 100 g, Oscar Mayer Deli Fresh and Boar's Head uncured slices at the bottom at 107. So "2 oz of honey ham" honestly means somewhere between 60 and 80 calories, against 68 by the USDA general record. That is a small absolute difference and a large relative one, and it comes almost entirely from how heavy the glaze is.
Honey turkey ham is the odd entry. It is turkey, not pork, and it costs more calories per gram than the pork version, 134 against 122, because the lean turkey is packed with more fat in processing than the honey pork carries naturally. People reach for it expecting the lighter option and get the heavier one.
Why the label says sugar and USDA says zero
Here is the strangest thing in the record. USDA lists 7.27 g of carbohydrate per 100 g and 0 g of total sugars. Carbohydrate without sugar, in a meat that tastes sweet.
The explanation is how the glaze is declared. Honey ham is cured with a solution built on dried sweeteners and honey solids, and in this record that material is logged as carbohydrate rather than as free sugar. Package labels handle the same ingredient differently from company to company, which is why the carbohydrate line on real honey ham packages swings from 3.57 to 8.93 g per 100 g while the meat underneath is essentially identical.
For a calorie count, none of this matters much: 4.0 g of carbohydrate in a slice is 1% of the Daily Value. For anyone tracking carbohydrate closely, it matters a lot, because 7.27 g per 100 g is roughly eleven times what deli roast beef carries. Honey ham is the sliced meat most likely to surprise a low-carb log.
Sodium is the row that limits honey ham
Fat is not the problem with honey ham. One slice is 1.3 g of fat, 2% of the Daily Value, and 0.5 g of that is saturated, also 2%. You could eat six slices and still be at about a tenth of the day's fat allowance.
Sodium is a different story. One 55 g slice carries 495 mg, which is 22% of the Daily Value, or about a fifth of a teaspoon of table salt. Three slices in a sandwich reach 1,485 mg before the bread, cheese or mustard, and the Dietary Guidelines for Americans put the adult limit at less than 2,300 mg a day. The cure is doing exactly what a cure does, and the sweetness hides it well.
Set that against the protein and the picture stays good. A slice gives 9.9 g of protein for 67 calories, 20% of the Daily Value for a fifth of a typical lunch. MyPlate counts an ounce of lean deli meat as one ounce-equivalent from the protein foods group, so two ounces of honey ham does real work in a day's target. If you are watching sodium, the way to keep the protein and lose some of the salt is to build the sandwich around fewer, thicker slices rather than a tall pile of thin ones.
How does honey ham compare?
| Deli meat | Per 100 g | US serving | Calories |
|---|---|---|---|
| Honey ham | 122 kcal | 2 oz, 56 g | 68 kcal |
| Turkey ham, extra lean | 134 kcal | 2 oz, 56 g | 75 kcal |
| Roast beef, deli style | 115 kcal | 2 oz, 56 g | 64 kcal |
| Turkey, white, rotisserie deli cut | 112 kcal | 2 oz, 56 g | 63 kcal |
Our take: honey ham is the leanest of these four by fat, 2.37 g per 100 g against 3.69 for roast beef and 5.8 for turkey ham, and it is still cheaper per serving than the turkey ham most people assume is the diet choice. Of the four, only roast beef and rotisserie turkey come in lighter per 100 g, and the gap is four to five calories in a 2 oz serving, which is noise in a real lunch. For protein per calorie, roast beef edges it out with 18.62 g per 100 g. For carbohydrate, honey ham is not even the highest here: the rotisserie turkey deli cut carries 7.7 g per 100 g against honey ham's 7.27 g, both of them sweetened in processing. Pick honey ham when you want lean meat that tastes like something; pick roast beef when the carbohydrate column is the one you are guarding.
Most popular honey ham brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Hillshire Farm Honey Ham | 123 cal |
| Kentucky Legend Honey Ham | 143 cal |
| Oscar Mayer Deli Fresh Honey Ham | 107 cal |
| Boar's Head Uncured Honey Ham | 107 cal |
| Sara Lee Honey Ham | 140 cal |
| Market Pantry Honey Ham Ultra-Thin Deli Slices | 107 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Honey ham FAQs
How many calories are in honey ham?
One thick slice of 55 g has 67 calories, and honey ham runs 122 calories per 100 g. That is a light number for a cured meat, because the glaze adds carbohydrate rather than fat. Two deli slices, the usual 2 oz label serving, come to 68 calories.
How many calories are in 2 oz of honey ham?
A 2 oz serving, 56 g, is 68 calories by the USDA figure of 122 per 100 g. Brands land between 60 and 80 calories for the same 2 oz, so check the package: the leanest deli slices run 107 calories per 100 g and the sweetest 143.
How much protein is in honey ham?
A 55 g slice carries 9.9 g of protein, 20% of the Daily Value, and 100 g gives 17.93 g. Four ounces, 113 g, brings that to about 20 g. Protein per calorie is the strong point here, since the same slice holds only 1.3 g of fat.
Is honey ham high in sodium?
Yes, one 55 g slice has 495 mg of sodium, 22% of the Daily Value, roughly a fifth of a teaspoon of table salt. The Dietary Guidelines cap adults at less than 2,300 mg a day, so three slices in a sandwich already reach 1,485 mg before anything else goes on it.
Does honey ham have sugar in it?
USDA lists 0 g of total sugars per 100 g alongside 7.27 g of carbohydrate, so the glaze is recorded as carbohydrate rather than free sugar. Package labels handle it differently and print anywhere from 3.57 to 8.93 g of carbohydrate per 100 g for what is the same meat.
Is honey ham healthier than turkey ham?
Honey ham is lighter: 122 calories per 100 g against 134 for extra-lean sliced turkey ham, with 2.37 g of fat against 5.8 g. Turkey ham wins on carbohydrate, 0.93 g against 7.27 g, and on protein, 19.6 g against 17.93 g. Pick by the column you are counting.
How many carbs are in honey ham?
7.27 g per 100 g, which works out to 4.0 g in a 55 g slice, 1% of the Daily Value. That is high for a sliced meat and low for anything else. Deli roast beef carries 0.64 g per 100 g, so the glaze accounts for essentially all of it.
Is honey ham good for weight loss?
At 67 calories a slice with 9.9 g of protein, honey ham is one of the cheaper ways to get protein onto a plate. Sodium is the catch at 495 mg per slice, 22% of the Daily Value. If you are watching sodium, build the sandwich from fewer, thicker slices.
Similar foods
- Quinoa — 222 cal per cup cooked
- Rice — 205 cal per cup, cooked
- Wild Rice — 166 cal per cup, cooked
- Pasta — 168 cal per cup penne
- Penne pasta — 169 cal per cup
- Baba ganoush — 110 cal for 1/4 cup
Count it without the math
Point the camera at the sandwich and BodyPal counts the ham, slice thickness and all.
