How many calories are in turkey ham?
Two slices of deli turkey ham, 56 g, the amount that goes on a regular sandwich, come to 59 calories. Per 100 g the meat runs 106 calories, with 14.81 g of protein and 810 mg of sodium. The calories are small. The salt is the part worth watching.
You'd need to walk about 12 minutes to burn the 59 calories in two slices (56 g).
How long does it take to burn off turkey ham?
Two slices (56 g) is 59 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 59 kcal |
|---|---|
| Walking, brisk | 12 min |
| Cycling, moderate | 7 min |
| Swimming, moderate | 8 min |
| Jogging | 7 min |
| Weight training, moderate | 13 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 (56 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Turkey ham quick facts
- US servings, from one slice to a diced cup
- Extra lean, reduced sodium and the sandwich versions
- Sodium is the row that costs you
- How does turkey ham compare?
- Most popular turkey ham brands
- FAQ
Turkey ham quick facts
The record on this page is the one you are holding: FNDDS 2706217, "Turkey ham, prepackaged or deli, luncheon meat". That is the resealable tub or the sliced-at-the-counter stack, not a sandwich and not a whole roasted leg. Its 106 calories per 100 g sits within a calorie of Jennie-O's label, the most common national brand, so what you read here is close to what you will read on the package.
Serving column below is two slices, 56 g. That is USDA's own guideline amount for a regular sandwich, and it happens to match the 2 oz serving size every major brand prints on the back.
| Nutrient | Per 100 g | Per 2 slices (56 g) | % Daily Value |
|---|---|---|---|
| Calories | 106 | 59 | — |
| Total fat | 3.77 g | 2.1 g | 3% |
| Saturated fat | 0.91 g | 0.5 g | 3% |
| Carbohydrate | 2.2 g | 1.2 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0.91 g | 0.5 g | — |
| Protein | 14.81 g | 8.3 g | 17% |
| Sodium | 810 mg | 454 mg | 20% |
% 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 more rows are worth naming in passing: two slices carry 27 mg of cholesterol (9% of the Daily Value) and 208 mg of potassium (4%). There is no added sugars line and no trans fat line here, because USDA does not publish either for deli luncheon meats in this edition of FNDDS. The 0.91 g of total sugars per 100 g comes from the cure, mostly dextrose, and it is too small to matter at any realistic portion.
US servings, from one slice to a diced cup
| Serving | Weight | Calories |
|---|---|---|
| 1 slice | 28 g | 30 kcal |
| 1 oz | 28 g | 30 kcal |
| 2 slices, sandwich amount | 56 g | 59 kcal |
| 4 slices, a piled sandwich | 112 g | 119 kcal |
| 1 cup, diced | 140 g | 148 kcal |
| Per 100 g | 100 g | 106 kcal |
The single slice, the ounce, the two-slice sandwich amount and the diced cup are all USDA household measures for this record. The four-slice line is our own arithmetic from the USDA 100 g figure, not a USDA serving, because a piled deli sandwich is what people actually build and nobody stops at two.
Here is the trap: slices and cups behave very differently. A slice is a thin sheet of about 28 g, so doubling it barely moves your day. A cup of diced turkey ham is 140 g, five slices' worth of meat, and it lands at 148 calories before the mayo, the bread or the cheese. Cubed turkey ham in a chef salad or a breakfast scramble is the version that quietly outgrows its reputation.
Extra lean, reduced sodium and the sandwich versions
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Deli turkey ham, standard | 106 kcal | 2 slices, 56 g | 59 kcal |
| Extra lean sliced turkey ham | 134 kcal | 2 oz, 56 g | 75 kcal |
| Reduced-sodium deli turkey | 106 kcal | 2 oz, 56 g | 59 kcal |
| Turkey and ham sandwich on wheat | 170 kcal | 1 sandwich, 145 g | 247 kcal |
| Turkey and ham sub, restaurant | 163 kcal | 1 regular, 165 g | 269 kcal |
| Turkey and ham sub with cheese | 191 kcal | 1 regular, 195 g | 372 kcal |
Read the extra lean line twice. USDA's sliced extra lean record is 134 calories per 100 g, a quarter more than the standard deli product, not less. The same pattern shows up on brand labels: Jennie-O's regular turkey ham is 107 calories per 100 g and 60 per 2 oz serving, while its Extra Lean Original, Wellshire's uncured version and Garrett Valley's sliced uncured all sit at 125 per 100 g, or 70 per serving. Butterball's runs 143 per 100 g, 80 per serving. "Extra lean" is a claim about fat as a percentage of weight, not about energy, and the leaner cuts are drier, so more meat protein fits in the same gram.
The reduced-sodium deli record carries the same 106 calories per 100 g as the standard one, which is the point: taking salt out does not take calories out. We are not quoting a sodium figure for that line, because the USDA record we pulled for it does not report one.
Once bread arrives, the meat stops being the story. A turkey and ham sandwich on wheat is 247 calories for 145 g, with 3.2 g of fiber from the bread. The same sandwich on white bread is a touch denser at 172 calories per 100 g and gives just under half that fiber. A restaurant sub climbs to 269 calories, and adding cheese pushes it to 372 with 6.2 g of saturated fat, 31% of a day's worth. USDA even files a submarine sandwich with turkey, roast beef and ham plus lettuce and tomato at 146 calories per 100 g, the lightest of the sandwich group, because vegetables dilute the meat and the sodium falls to 348 mg per 100 g.
Sodium is the row that costs you
Two slices deliver 454 mg of sodium, 20% of the FDA Daily Value of 2,300 mg, for 59 calories. Put differently, that is roughly a fifth of a teaspoon of table salt sitting on 56 g of meat.
Scale it up and the arithmetic gets loud. Four slices on a sandwich is 908 mg, and a cup of diced turkey ham is 1,134 mg, which is 49% of the Daily Value for 148 calories. Deli meat is one of the salt sources the CDC names when it talks about where the American day's sodium actually comes from, and turkey ham is a clean illustration: a food you would happily call light on the calorie sheet, spending half your salt budget.
The flip side is genuinely good. Those same two slices are 8.3 g of protein for 59 calories, 17% of the Daily Value, and MyPlate counts it toward the protein foods group. Almost nothing in a refrigerator delivers protein that cheaply in calories. If you are building lunch, the sensible move is to keep the meat at two or three slices and get volume from vegetables rather than from a fourth and fifth slice.
How does turkey ham compare?
| Deli meat | Per 100 g | US serving | Calories |
|---|---|---|---|
| Turkey ham | 106 kcal | 2 slices, 56 g | 59 kcal |
| Ham, deli | 101 kcal | 2 oz, 56 g | 57 kcal |
| Turkey, deli | 106 kcal | 2 oz, 56 g | 59 kcal |
| Beef, deli | 115 kcal | 2 oz, 56 g | 64 kcal |
Our take: the swap most people make for calorie reasons does not pay. Pork deli ham is 101 calories per 100 g, the lightest of these four, so choosing turkey ham over it costs you 2 calories a serving rather than saving 20. Deli turkey and turkey ham are identical at 106, and deli beef is the only one meaningfully higher at 115. Pick turkey ham because you like the taste or because your store's version is cheaper, not because you think it is the light option. If you want a real calorie cut in a sandwich, take a slice out or change the bread; the choice of deli meat moves the total by single digits.
Most popular turkey 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) |
|---|---|
| Jennie-O Turkey Ham | 107 cal |
| Jennie-O Lean Turkey Ham | 107 cal |
| Wellshire Uncured Turkey Ham | 125 cal |
| Garrett Valley Farms Sliced Uncured Turkey Ham | 125 cal |
| Jennie-O Extra Lean Turkey Ham Original | 125 cal |
| Butterball Turkey Ham | 143 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Turkey ham FAQs
How many calories are in a slice of turkey ham?
One standard 28 g slice is 30 calories, based on USDA's 106 calories per 100 g for prepackaged deli turkey ham. Two slices, the amount most people build a sandwich on, come to 59 calories with 8.3 g of protein. Slice thickness varies by brand, so weigh a few if you log daily.
How many calories are in 2 oz of turkey ham?
Two ounces is 56 g and 59 calories, the same as the two-slice sandwich portion. That 2 oz also brings 8.3 g of protein and 454 mg of sodium, which is 20% of the Daily Value. Every major brand prints 2 oz as its serving size, so the math lines up with the package.
Is turkey ham healthier than regular ham?
Not on calories. Deli turkey ham is 106 calories per 100 g and pork deli ham is 101, so the pork version is the lighter of the two. Pork ham also carries more protein, 16.7 g per 100 g against 14.81 g. Both are cured, salted luncheon meats with similar profiles.
How much protein is in turkey ham?
Two slices give 8.3 g of protein, 17% of the 50 g Daily Value, for only 59 calories. Per 100 g the figure is 14.81 g, and a diced cup of 140 g reaches 20.7 g. That is a strong protein-per-calorie ratio, which is why deli meat survives most cutting diets.
How much sodium is in turkey ham?
Two slices carry 454 mg of sodium, 20% of the 2,300 mg Daily Value, and 100 g carries 810 mg. A cup of diced turkey ham reaches 1,134 mg, 49% of the day's value for just 148 calories. Sodium, not calories, is the number that limits how much of it fits in a day.
Is turkey ham processed meat?
Yes, at 106 calories per 100 g. USDA files it as prepackaged or deli luncheon meat, which means it is cured, seasoned and fully cooked before it reaches the package. That curing is where the 810 mg of sodium per 100 g comes from. On the energy side it stays light.
Is turkey ham good for weight loss?
For 59 calories you get 8.3 g of protein, so on the calorie sheet it earns its place in a sandwich or a salad. The catch is sodium: 454 mg per two slices, 20% of the Daily Value. If you are watching salt, keep it to two or three slices and add volume with vegetables.
Is turkey ham already cooked?
Yes, and two slices are 59 calories as sold. The USDA record covers prepackaged or deli turkey ham, cured and fully cooked, so it goes straight from the package to the plate at 106 calories per 100 g. Warming it in a pan changes nothing about the numbers unless you add oil or butter to the pan.
Similar foods
- Turkey deli meat — 89 cal for 3 slices
- Chicken Tikka Masala — 257 cal per cup
- Pork And Beans — 273 cal per cup
- Tuna steak — 185 cal per steak, 6 oz
- Masoor Dal — 207 cal per cup cooked
- Mexican rice — 279 cal per cup
Count it without the math
Point the camera at the plate and BodyPal counts the slices for you, sodium and all.
