How many calories are in 1 slice of Parma ham?

November 5, 2025 •

4 min read

On average, a single, thinly sliced piece of Parma ham contains between 30 and 40 calories, though this can vary based on its thickness. This makes it a relatively low-calorie, high-flavor addition to meals and snacks.

Quick Summary

This article details the calorie count for a single slice of Parma ham, breaks down its nutritional value, and compares it to other popular cured meats to help you make informed dietary choices.

Key Points

Average Calories: A standard 15-gram slice of Parma ham contains approximately 30-40 calories.
Macro Breakdown: The calories primarily come from its high protein and moderate fat content, with negligible carbohydrates.
Nutritional Benefits: It is a good source of high-quality protein, essential B vitamins (B1, B6, B12), and minerals like zinc, iron, and selenium.
Healthy Fats: A significant portion of the fat in Parma ham is unsaturated, which is beneficial for health.
Comparatively Lean: Parma ham is generally leaner and lower in calories than other cured meats like salami or bacon.
Sodium Content: It is moderately high in sodium, so moderation is key, especially for those managing blood pressure.
Factors Affecting Calories: Slice thickness and whether the visible fat is trimmed can alter the final calorie count.

Understanding the Calorie Count of Parma Ham

When counting calories, precision is key, and the exact number in a slice of Parma ham depends on its size and thickness. Most standard, pre-packaged slices weigh around 15 grams. Based on this, a typical slice will contain approximately 33 to 39 calories. This number comes primarily from the ham's protein and fat content, as Parma ham contains virtually no carbohydrates. The fat contributes a significant portion of the calories, but it is important to note that a good portion of this is unsaturated, heart-healthy fat.

Factors Influencing Calorie Content

The calorie count is not always a fixed number. Several variables can alter the nutritional information of a single slice:

Thickness: The most significant factor is the thickness of the slice. A very thin, almost translucent slice will have fewer calories than a thicker, more robust one.
Fat Content: Parma ham is cured with its fat on, but the amount of visible fat varies. Some prefer to trim the white fat from the edges, which lowers the overall calorie and fat content significantly.
Serving Size: The standard slice weight of 15g is an average. A portion might contain larger or smaller slices, altering the total calories per serving.

The Nutritional Profile Beyond Calories

While calorie counting is important, focusing solely on it can be misleading. Parma ham offers a rich nutritional profile that goes beyond its energy value. It is an excellent source of high-quality protein, which is essential for muscle repair and growth. Due to its long curing process, the protein is broken down into highly digestible free amino acids, making it easy for the body to absorb.

Additionally, this cured meat is a source of several important micronutrients:

Minerals: It is rich in essential minerals like potassium, phosphorus, zinc, selenium, and iron. The iron found in ham is highly bioavailable, meaning the body can absorb it efficiently.
Vitamins: Parma ham contains significant amounts of B vitamins, including B1, B6, and B12, which are crucial for energy metabolism and nervous system function.
Antioxidants: The ham contains natural antioxidants like selenium and vitamin E, which help protect cells from damage.

Calorie Comparison: Parma Ham vs. Other Cured Meats

To put the calorie count of Parma ham into perspective, here is a comparison with other common cured meats. This table compares the approximate nutritional values per 100g, as slice sizes can vary widely.


Cured Meat	Approximate Calories (per 100g)	Key Macronutrients	Sodium Content (High/Medium/Low)
Parma Ham (Prosciutto)	269 kcal	High Protein, Medium Fat	Medium
Pastrami	141 kcal	High Protein, Medium Fat	High
Salami (Genoa)	425 kcal	High Fat, High Protein	High
Bacon (Cured)	541 kcal	Very High Fat, High Protein	Very High
Turkey Breast (Deli Sliced)	100-110 kcal	Very High Protein, Low Fat	Medium to High

This comparison shows that while not the lowest-calorie option, Parma ham is significantly leaner and lower in calories than fattier cured meats like salami and bacon. Its nutritional profile, particularly its high-quality protein and beneficial fats, makes it a more balanced choice compared to other highly processed alternatives.

Portion Control and Health Considerations

Because of its high salt content, moderation is essential when consuming Parma ham, especially for those with high blood pressure. The key to incorporating it into a healthy diet is mindful portion control. A single slice, or even two, adds a burst of savory flavor without a heavy calorie load, making it a great accent for salads, antipasto platters, or wrapped around melon. For reference, the Consorzio del Prosciutto di Parma provides detailed nutritional information, emphasizing the product's natural curing process and overall quality.

Conclusion

In summary, a single slice of Parma ham is a relatively low-calorie food, typically falling between 30 and 40 calories. Beyond its calorie count, it offers a wealth of high-quality protein, essential vitamins, and minerals. When enjoyed in moderation, this flavorful Italian delicacy can be a beneficial part of a balanced diet. Its nutritional value is influenced by factors like slice thickness and fat trimming, but its overall profile stands up well when compared to many other cured meats. By understanding both the calorie count and the broader nutritional context, you can make an informed decision about including Parma ham in your meals.

How to Serve Parma Ham Healthily

For those looking to maximize the nutritional benefits while controlling intake, consider these tips:

Pair with Fruits: Wrap a slice around fresh melon or figs for a delicious, balanced snack.
Enhance Salads: Tear small pieces and sprinkle over a fresh green salad for added protein and flavor.
Use Sparingly: Use it as a flavour enhancer rather than a main protein, as its intense flavor means a little goes a long way. This helps manage the sodium content.

Following these simple steps allows you to enjoy the rich taste of Parma ham while staying on track with your health goals.

Frequently Asked Questions

While Parma ham contains fat, much of it is unsaturated and beneficial for health, similar to fats found in olive oil. The total fat content is much lower than in many other types of cured pork.

Yes, Parma ham can be included in a diet in moderation. Its high protein content can promote satiety, and its rich flavor means a small amount goes a long way. The key is to be mindful of portion sizes and overall sodium intake.

Parma ham is an excellent source of high-quality, easily digestible protein. Its long maturation process breaks down the protein into free amino acids, making it highly bioavailable to the body.

Parma ham is naturally cured with just salt and air, while many deli hams are processed with added preservatives and water. This often gives Parma ham a more complex flavor and a different nutritional profile, though calorie counts can be similar depending on the specific product.

Parma ham is moderately high in sodium, a result of its natural curing process with salt. The manufacturer, Consorzio del Prosciutto di Parma, has also worked to reduce the salt content in recent years, though it remains a consideration for those watching their sodium intake.

According to the Consorzio del Prosciutto di Parma, Parma ham is matured for more than 13 months, and due to this extensive salting and aging, it can be considered a harmless product for pregnant women regarding toxoplasmosis risk.

Trimming the visible fat will lower the calorie and total fat content of the ham. While it will make it leaner, it may also reduce some of the ham's rich, complex flavor, so it is a matter of personal preference.

Parma ham should be stored in the refrigerator. Once the package is opened, it is best to wrap any unused slices tightly in plastic wrap or an airtight container to prevent them from drying out and to maintain freshness.