How many calories are in 5 slices of cooked ham?

November 5, 2025 •

3 min read

The calorie count for 5 slices of cooked ham can vary significantly, ranging from approximately 138 to over 200 calories depending on the ham's leanness and thickness. Understanding these nutritional differences is key for anyone monitoring their calorie intake.

Quick Summary

The calorie content of 5 slices of cooked ham varies widely based on fat content, slice thickness, and brand. This nutritional information depends heavily on the specific cut and preparation method used.

Key Points

Calorie Range: 5 slices of cooked ham can contain anywhere from 138 to over 228 calories, depending largely on the fat content and thickness of the slices.
Lean vs. Regular: Leaner, extra-lean, or low-sodium varieties generally have fewer calories and less fat than regular deli or processed ham.
High in Protein: A 5-slice serving is a substantial source of protein, providing about 20-25 grams, which aids in satiety and muscle maintenance.
Watch the Sodium: Cooked ham is often very high in sodium due to curing. A single serving can provide a large percentage of the daily recommended intake.
Ingredient Impact: Added ingredients like sugar glazes or water content from processing can influence the final calorie and macronutrient profile.
Product Label is Key: The most accurate calorie and nutritional information for any specific ham product will be found on its nutrition label.
Consider Alternatives: For lower calorie or sodium options, consider cooking a whole ham yourself or choosing prosciutto, a dry-cured ham that is often served in smaller, thinner portions with fewer calories.

Calorie Breakdown of Cooked Ham

Determining the exact number of calories in 5 slices of cooked ham is not a straightforward task, as it depends on several factors. The leanness of the meat, its thickness, and the presence of any added sugars or glazes all play a significant role. Generally, a leaner, thinner slice will have fewer calories than a thicker, fattier one. This section breaks down the general calorie and nutrient profile for an average serving.

For a standard, regular deli ham, 5 slices often weigh around 2 ounces or 56 grams, which can contain about 150-228 calories. A leaner cut, sometimes labeled "extra lean," might have a lower count, potentially falling around 138 calories for the same serving size. The primary source of these calories comes from protein and fat, with minimal carbohydrates unless sugars have been added during processing.

Factors Influencing Calorie Count

Type of Cut: Different cuts of pork used to make ham have varying fat content. For example, a whole cured ham will have a different fat-to-protein ratio than deli slices. Low-sodium or lean options typically contain less fat and, consequently, fewer calories.
Processing Method: Some ham products are injected with a solution of water, salt, and sugar to enhance flavor and moisture. This can add a small number of carbohydrates and affect the overall calorie count. Honey-cured or glazed hams, for instance, will have more sugar and higher calories than a simple savory cooked ham.
Thickness and Weight: The most direct factor is simply the amount of meat. A thick-cut deli slice will weigh more and contain more calories than a standard, wafer-thin slice. This is why nutritional information is often provided per ounce or gram, offering more accurate data than a simple "per slice" measurement.

Nutritional Composition of 5 Slices

Beyond calories, 5 slices of cooked ham offer a decent amount of protein and other nutrients. Here’s a look at what you can expect from a typical serving based on aggregated data, but it's important to check the specific product label for precise figures:

Protein: Around 20-25 grams, making it an excellent source of this vital macronutrient. Protein is essential for muscle repair, immune function, and feelings of fullness.
Fat: Typically 5-6 grams, with some of that being saturated fat. Leaner cuts will have less fat. Some brands might add back fat for flavor, increasing the fat and calorie total.
Sodium: Ham is notoriously high in sodium due to the curing process. A 5-slice serving can contain over 1,400 mg of sodium, which is a very significant portion of the daily recommended intake. Choosing a low-sodium variety can help manage this.
Vitamins and Minerals: Ham is a good source of B vitamins, especially B1 (thiamine) and B12, which are important for energy metabolism and red blood cell formation. It also provides minerals like zinc and selenium.

Choosing a Healthier Ham Option

For those watching their caloric or sodium intake, there are better choices available. The key is to read the nutrition labels carefully.

Opt for Lean or Extra-Lean Ham: These cuts have a lower fat percentage, which directly reduces the calorie count without sacrificing protein content.
Look for Reduced-Sodium Labels: If sodium is a concern, many brands offer lower-sodium versions. The taste difference is minimal but the health benefit is significant.
Choose Whole, Unprocessed Ham: Cooking a whole ham yourself gives you complete control over the ingredients, including salt and added sugars. This is the best way to ensure the lowest possible calorie and sodium content.

Nutritional Comparison: Various Hams (per 5 slices)


Type of Ham	Approx. Calories	Approx. Protein (g)	Approx. Fat (g)	Approx. Sodium (mg)
Extra Lean Deli Ham	~138	~23	~5	~1727
Standard Deli Ham	~150-175	~20-25	~5-6	~1498-1694
Regular Sliced Ham	~228	~23	~12	~1600
Prosciutto (per 5 thin slices)	~90	~10	~5	~500

Conclusion

In summary, the number of calories in 5 slices of cooked ham varies widely, ranging from around 138 to over 228 depending on the cut and processing. For the most accurate nutritional data, it is always best to check the specific product's label. While cooked ham offers a valuable source of protein and essential vitamins, its high sodium content necessitates mindful consumption, particularly for those with blood pressure concerns. By choosing leaner and lower-sodium options, you can enjoy this versatile meat as part of a balanced diet. Always consider your personal dietary needs and preferences when selecting a ham product. The USDA FoodData Central database is an excellent resource for more specific nutrition information on various ham products.

Frequently Asked Questions

No, cooking ham generally does not significantly change its core calorie count. Calories are derived from the macronutrients (protein, fat, carbohydrates) present in the raw meat. If fat renders during cooking, it might slightly decrease, but the primary factor remains the cut of meat itself.

Extra-lean cooked ham is a healthier option as it contains less fat and fewer calories per serving. It is still high in sodium, so checking the label for a reduced-sodium version is recommended for those monitoring their salt intake.

The sodium content in 5 slices of cooked ham is quite high, often exceeding 1,400 milligrams. This can vary by brand and product, so checking the nutritional information on the packaging is essential.

Yes, plain cooked ham is a suitable option for a low-carb diet, as it contains minimal carbohydrates. However, be cautious of glazed or honey-cured hams, which have added sugars that increase the carb count.

Deli ham is often a more processed product, while sliced baked ham from a whole roast tends to be less processed. The calorie difference depends on the fat content of the specific cuts and any additional brining or glazing used.

Yes, some lower-calorie alternatives to ham include lean turkey or chicken breast deli slices. These options typically have a similar protein content but with significantly less fat and sodium, especially in reduced-sodium varieties.

Slice thickness has a direct impact on the calorie count because it changes the total weight of your serving. Thicker slices mean more ham by weight, which results in more calories, protein, and fat. For consistent counting, it is more accurate to use a food scale.