Luncheon meat calories come to 28 for one 28 g slice and 101 per 100 g. Calories are not the number to watch here. Sodium is: that same slice carries 249 mg, 11% of the daily value. Protein supplies 66% of the energy, which makes each slice lean for what it delivers.
28kcal
1 slice · 28 g, sliced, deli style
66%protein
4.7 gProtein
0 gCarbs
1 gFat
How to burn off 28 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Sliced, deli style · per 28 g
Calories
28 kcal
Protein
4.7 g
Carbohydrate
0.1 g
Fat
1 g
Saturated fat
0.3 g
Cholesterol
11 mg
Sodium
249 mg
Potassium
119 mg
Iron
0.2 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 October 2026. How we verify our data →
Luncheon meat: 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)
28
4.7 g
0.1 g
1 g
249 mg
1%
Loaf-type slice (28 g)
63
3.1 g
2.4 g
4.5 g
291 mg
3%
Sandwich portion (56 g)
57
9.4 g
0.2 g
2.1 g
498 mg
3%
100 g
101
16.7 g
0.3 g
3.7 g
890 mg
5%
3 × 1 slice (28 g)
85
14 g
748 mg
5 × 1 slice (28 g)
141
23.4 g
1,246 mg
Two slices make a 57-calorie sandwich filling
A standard deli slice of luncheon meat weighs 28 g and brings 28 calories, 4.7 g of protein and 1 g of fat. Lay two slices on bread and the filling reaches 57 calories with 9.4 g of protein. That is the 56 g sandwich portion in the servings table, and it uses only 3% of the daily calorie value.
The total climbs slowly as you add slices. Three slices (84 g) come to 85 calories and 14 g of protein. Five slices (140 g) reach 141 calories and 23.4 g of protein. Each slice adds roughly one calorie per gram, so even a generous stack stays modest on energy.
The bigger swings come from what you buy and what surrounds the meat. A loaf-type slice of the same 28 g weight lists 63 calories, more than double a regular slice, with 4.5 g of fat and 2.4 g of sugars. Bread, cheese and mayo usually add more to the sandwich than an extra slice of meat does. If you count calories, weigh or count the slices once and log the rest of the plate with the same care.
Two thirds of the calories are protein
Per 100 g, luncheon meat has 16.7 g of protein, 3.7 g of fat and just 0.3 g of carbs. In calorie terms that splits into 66% protein, 33% fat and 1% carbohydrate. It is close to a straight protein food with a thin layer of fat.
The USDA row behind these numbers (Luncheon meat, NFS) shows 0 g of fiber and 0 g of sugars, so there is nothing hidden on the carb side. Saturated fat is 1.1 g per 100 g and cholesterol is 41 mg. A 100 g portion covers 33% of the protein daily value for only 5% of daily calories. One slice gives 9% of the protein value for 1% of the calories, a ratio few sandwich fillings match.
The loaf-type slice breaks this pattern. Its 3.1 g of protein sits beside 4.5 g of fat and 2.4 g of carbs, so fat becomes the main source of its energy. Canned and loaf-style products such as Maling or Armour Star luncheon meat can differ from the sliced deli version, so check the label before assuming the lean numbers apply.
Sodium is the row to watch
Luncheon meat holds 890 mg of sodium per 100 g, which is 39% of the daily value. One slice carries 249 mg (11%), and the two-slice sandwich portion carries 498 mg, or 22%. Calories barely register at these portions. Sodium does.
Stack more and the numbers move fast. Three slices reach 748 mg. Five slices reach 1,246 mg, more than half the daily value from the meat alone, before bread, cheese, pickles or mustard add their share. A loaf-type slice is saltier still at 291 mg, or 13% of the daily value.
If you watch sodium, portion size matters more here than calories. Keep the meat to two slices and build the rest of the meal from low-sodium foods such as fresh vegetables, fruit or plain grains. The meat does bring 425 mg of potassium per 100 g, but that does not offset a salty sandwich. Treat the sodium row as the real limit on how much luncheon meat fits your day.
Let the rest of the plate supply fiber
At 28 calories a slice, luncheon meat is an easy way to add protein to a meal, and the rest of the plate decides the total. With 0 g of fiber, the meat needs partners that bring volume: whole-grain bread, lettuce, tomato, cucumber or a piece of fruit on the side.
Cooking style changes the count. Fried slices pick up oil, and a bowl of rice or noodles under canned luncheon meat often carries far more calories than the meat itself. If you want a light lunch, keep the meat cold and sliced and let vegetables fill the plate.
For tracking, log the meat and the bread as separate items so the numbers stay honest. BodyPal can log a sandwich from a photo, which helps when the slices are only one part of the meal. Over a week, the habit to watch is not the calories in luncheon meat but how often its sodium stacks up across sandwiches.
How does luncheon meat compare?
Here is how luncheon meat stacks up against ham and turkey lunch meats, per 100 g and per usual serving.
Verdict: Luncheon meat and ham lunch meat are identical at 101 calories, 16.7 g of protein and 890 mg of sodium per 100 g, while turkey lunch meat has 106 calories, less protein at 14.8 g and the lowest sodium at 810 mg. For the most protein per calorie pick luncheon or ham lunch meat; if sodium is your limit, choose turkey and skip ham deli meat, the saltiest here at 945 mg.
Most popular luncheon meat brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Armour Star Pork Premium Luncheon Meat2 oz · 55 g309 kcal
2Martin Purefoods Luncheon Meat2 oz · 56 g339 kcal
3Argentina Luncheon Meat2 oz · 56 g250 kcal
4Brookdale Luncheon Meat2 oz · 56 g304 kcal
5Maling Premium Pork Luncheon Meat2 oz · 56 g339 kcal
6Great Value Luncheon Meat2 oz · 56 g321 kcal
7Food Club Luncheon Meat2 oz · 56 g304 kcal
These are canned pork luncheon meats, which are much fattier than sliced deli luncheon meat, so their labels read higher than the numbers above. Source: manufacturer labels / USDA FoodData Central.
Luncheon meat FAQs
How many calories are in one slice of luncheon meat?
About 28 calories in a 28 g slice, or 57 calories in a 56 g sandwich portion.
Is luncheon meat good for weight loss?
Sliced luncheon meat has 101 calories, 16.7 g protein and 3.7 g fat per 100 g. It is high in sodium, with 890 mg per 100 g.
Luncheon meat vs ham lunch meat: which has fewer calories?
They are the same at 101 calories per 100 g, so a 28 g slice of either is 28 calories.
How much protein is in luncheon meat?
A 28 g slice has 4.7 g of protein and a 56 g sandwich portion has 9.4 g, from 16.7 g per 100 g.
How many calories are in 2 slices of luncheon meat?
Two slices of luncheon meat (56 g) have 57 calories, with 9.4 g of protein and 2.1 g of fat. The same portion carries 498 mg of sodium, which is 22% of the daily value.
How much sodium is in a slice of luncheon meat?
One 28 g slice holds 249 mg of sodium, 11% of the daily value. Per 100 g the figure is 890 mg, or 39%, so sodium rises quickly when you stack several slices.
How many calories are in a loaf-type luncheon meat slice?
A 28 g loaf-type slice has 63 calories, more than double the 28 in a regular slice. It also has 4.5 g of fat, 2.4 g of sugars and only 3.1 g of protein.
Is luncheon meat low carb?
Yes. Luncheon meat has 0.3 g of carbs per 100 g and 0.1 g per slice, with 0 g of sugars. Carbs supply just 1% of its calories, while protein supplies 66%.
How many calories are in 5 slices of luncheon meat?
Five 28 g slices (140 g) come to 141 calories and 23.4 g of protein. They also bring 1,246 mg of sodium, which is the bigger concern at that portion.
