How Many Calories in Ham? Nutrition Facts & Macros

Two slices of deli ham (56 g) contain approximately 60 calories. Per 100 g, sliced deli ham has 107 calories. A single slice (28 g) has about 30 calories. Most calories come from protein (16.85 g per 100 g), with only 4.04 g of fat — making it one of the lowest-calorie deli meats available.

Deli ham has 16.85 g of protein per 100 g. Two slices (56 g) provide about 9.4 g of protein. While not as protein-dense as chicken breast (31 g) or turkey breast (29.5 g), ham offers a good protein-to-calorie ratio at 107 kcal per 100 g, making it an efficient lean protein source for sandwiches and salads.

At only 107 kcal per 100 g with 16.85 g of protein and 4.04 g of fat, it is filling for its calories. Two slices (56 g) have just 60 calories. The main concern is sodium (945 mg per 100 g), which can cause water retention. Choose low-sodium varieties when available.

Deli ham has 945 mg of sodium per 100 g — about 41% of the daily recommended limit. Two slices (56 g) contain roughly 529 mg of sodium. This is typical for cured deli meats. If you are watching sodium intake, look for reduced-sodium options or limit portions. Rinsing slices briefly can also reduce surface sodium.

Turkey breast is leaner: 136 kcal, 29.5 g protein, 2.0 g fat per 100 g vs ham at 107 kcal, 16.85 g protein, 4.04 g fat. Turkey has nearly twice the protein per 100 g. However, ham has fewer calories overall. Both are good lean choices — turkey wins on protein density, ham wins on calorie count.

Absolutely — deli ham has only 0.70 g of carbs per 100 g, making it virtually zero-carb and perfect for keto. It provides moderate protein (16.85 g) and some fat (4.04 g). Avoid honey-glazed varieties which add sugar. Plain deli ham is a keto staple for wraps, roll-ups, and snacks.