How Many Calories Are in 2 Pieces of Baked Ham?

November 5, 2025 •

4 min read

According to nutrition data from FatSecret, a standard serving of 2 slices of regular, cooked ham contains approximately 91 calories. However, the precise amount can vary depending on the thickness of the slices, the cut of pork, and whether a sugary glaze is used on the baked ham.

Quick Summary

The calorie count for two slices of baked ham depends on preparation and cut, typically falling around 91 calories for a standard serving. Variables like thickness, fat content, and added glazes significantly alter the final nutritional value and overall health impact of this protein source.

Key Points

Standard Calorie Estimate: A typical 2-slice serving of regular baked ham contains around 91 calories.
Calorie Variations: The calorie count is significantly affected by the ham's fat content, slice thickness, and added glazes.
High Sodium Content: Most cured ham is very high in sodium, a critical factor for those with high blood pressure or other health concerns.
Lean vs. Glazed: Choosing leaner cuts and opting for low-sugar, homemade glazes can effectively reduce the calorie and sodium content.
Rich in Protein and Selenium: Despite its drawbacks, ham is a source of high-quality protein and the mineral selenium.
Practice Moderation: Health experts recommend eating processed meats like ham in moderation as part of a balanced diet.

The Calorie Count in Baked Ham

For those monitoring their calorie intake, understanding the nutritional value of common foods is key. A standard two-slice serving of baked ham is often a point of interest. A two-slice serving of regular sliced ham is often reported to have about 91 calories. This provides a useful baseline, but it is important to remember that this figure is an average and can change based on several variables, including the ham's cut and preparation methods.

Factors That Influence the Calorie Count

Several aspects of baked ham can cause its calorie and overall nutritional content to fluctuate. These are critical for anyone trying to get a precise estimate.

Type of Cut and Fat Content: The leaner the ham, the fewer calories it will contain. For example, a low-sodium, lean ham will be lower in fat and, consequently, calories than a more traditional, fattier cut. A 1 oz serving of low-sodium, cooked ham is approximately 49 calories, suggesting a leaner option can be significantly lower in calories than the standard estimate.
Thickness and Weight of Slices: Not all slices are created equal. A thinly shaved, deli-style slice will naturally contain fewer calories than a thick-cut, holiday-style portion. Two thick-cut slices can easily double or triple the calorie count of two standard deli slices.
Added Glazes and Sauces: Many baked ham recipes call for a sweet glaze made from ingredients like honey, brown sugar, or pineapple juice. These additions are high in sugar and can substantially increase the final calorie count. A brown sugar glaze, for instance, can add 15-20 calories or more per serving.
Sodium Content: Processed ham is notoriously high in sodium due to the curing process. While sodium does not contain calories, high intake is linked to increased health risks and can cause water retention, which may be a concern for those focused on weight management.

Comparing Different Types of Baked Ham

To illustrate the variation, here is a comparison of different types of baked ham, showcasing how the preparation and cut can impact the calorie and sodium levels. Note that serving sizes may differ, so the following is a general comparison based on nutritional data.


Baked Ham Type	Approx. Calories (per 2 slices)	Key Characteristic	Sodium Level (per serving)
Regular Sliced Ham	91 kcal	Cured, moderate fat	High (around 730mg)
Lean, Low-Sodium Ham	~60-70 kcal	Cured, lean, less salt	Lower (below 500mg)
Honey-Glazed Ham	~110-130 kcal	Cured, with sugary glaze	High (depends on curing)
Oven-Baked Deli Ham	~60 kcal	Processed, pre-sliced	High (640mg)

Health Considerations of Baked Ham

While baked ham can be a good source of protein, it is important to consider its overall health profile. It offers essential nutrients like selenium, which supports thyroid function, and provides all nine essential amino acids. However, as a processed red meat, it does come with health drawbacks, primarily its high sodium content. The World Health Organization and other health bodies advise moderating processed meat consumption due to links with increased risks of certain chronic diseases.

How to Prepare Healthier Baked Ham

If you enjoy baked ham, there are steps you can take to make it a more healthful part of your diet. Here is a list of suggestions:

Choose Leaner Cuts: Select lean, fresh ham over highly processed, fatty cuts. Fresh ham, which is raw and uncooked, typically contains less sodium than cured ham.
Make Your Own Glaze: Skip the pre-packaged, high-sugar glazes. Instead, create a healthier version at home using natural ingredients like mustard, herbs, and a touch of honey or maple syrup.
Watch Your Portion Sizes: Stick to the recommended serving size to manage your overall calorie and sodium intake effectively.
Balance Your Meal: Pair baked ham with nutrient-dense sides like roasted vegetables, a large salad, or whole grains to create a well-balanced plate.
Soak Before Baking: For cured hams, some recipes suggest soaking the ham in water for a period to draw out excess salt, which can help reduce the sodium content.

Conclusion

In summary, while a standard 2-slice serving of baked ham contains around 91 calories, the final number is dependent on the type of ham, its fat content, and added glazes. Baked ham offers a decent amount of protein and key nutrients like selenium, but its high sodium levels are a significant drawback. For a healthier option, choose lean cuts, make a homemade low-sugar glaze, and practice portion control. Moderation is essential when incorporating baked ham into a balanced diet, as with all processed meats. You can find more comprehensive information on the nutritional aspects and potential risks of ham on Healthline.

For further reading on the health implications of ham, consider this source: Is Ham Healthy? Nutrition, Benefits, and Downsides - Healthline

Frequently Asked Questions

A single slice of standard, regular baked ham contains approximately 46 calories, which is half of the 91 calories typically found in a two-slice serving.

Yes, sugary glazes made with ingredients like brown sugar, honey, or syrup can add a significant number of empty calories to your baked ham, increasing the overall total.

To reduce calories and sodium, opt for leaner, fresh ham instead of cured, fatty cuts. You can also make a homemade glaze with less sugar and control your portion sizes.

Yes, baked ham is a high-quality protein source, containing all nine essential amino acids needed for muscle maintenance and overall bodily function.

The main health concern is the high sodium content resulting from the curing process, which can negatively impact blood pressure and cardiovascular health.

The thicker the slice, the heavier it is, and the higher the calorie count will be. Nutritional information is typically based on standard serving weights, so thicker cuts will contain more calories per slice.

Yes, when consumed in moderation and as part of a balanced meal plan, baked ham can be included in a healthy diet. It is best to balance it with fresh vegetables, fruits, and whole grains.