How many calories are in a slice of roast ham? Your complete nutritional guide

November 4, 2025 •

4 min read

The calorie content in a slice of roast ham can vary significantly, ranging from as low as 20 to over 50 calories per slice, depending on factors like thickness and preparation. Understanding how many calories are in a slice of roast ham is crucial for anyone monitoring their intake or aiming for specific dietary goals.

Quick Summary

The calories in a single slice of roast ham are influenced by the ham's fat content, cut, and processing method. Learn the average calorie counts and key nutritional differences between various types of ham.

Key Points

Significant Variation: The number of calories in a slice of roast ham can range widely, depending on the cut of meat, fat content, and thickness.
Fat and Thickness Matter: A thicker slice or a cut with more fat will have a significantly higher calorie count than a thin, lean slice.
Processing Increases Sodium: Cured and processed hams are typically very high in sodium, a factor to consider alongside calories, especially for those monitoring blood pressure.
Lean is Best for Diet: Choosing leaner cuts of ham or alternatives like turkey ham offers a lower-calorie and lower-fat option.
Moderation is Key: Despite being a good source of protein, ham should be consumed in moderation due to its processed nature and high sodium levels.
Portion Control is Effective: Managing your portion size is the most effective strategy for controlling the calorie intake from ham.

The Core Factors That Influence Ham Calories

Determining the exact calorie count for a single slice of roast ham is not a straightforward task. Unlike pre-packaged foods with standardized nutrition labels, the calories can fluctuate based on several variables. These include the cut of pork used, the amount of fat trimmed, the curing process, and the thickness of the slice.

Fat Content and Cut

Leaner cuts of ham, such as those from the rump or leg, will naturally have fewer calories than fattier cuts. Fat is the most energy-dense macronutrient, containing nine calories per gram compared to four calories per gram for protein and carbohydrates. A thicker slice from a ham with a generous fat cap will, therefore, be much higher in calories than a paper-thin slice from a lean cut. For example, lean, fresh roasted ham has a lower fat percentage, making it a better option for those watching their waistline.

Processing and Curing Methods

Most ham is processed, meaning it has been cured with salt or smoked. This can affect not only the flavor but also the final nutritional profile. Fresh, uncured ham is generally the least processed and may have lower sodium levels. Mechanically formed or canned ham, on the other hand, can have additional ingredients and higher sodium content, which can impact overall health considerations.

Comparison of Different Ham Types

Here is a comparison of typical calorie and nutrient values for different types of ham slices, highlighting the significant variation between products.


Ham Type	Average Slice Weight	Approximate Calories per Slice	Fat (g) per Slice	Protein (g) per Slice
Tesco Honey Roast Slices	16g	18 kcal	0.4 g	3.1 g
Althams Cooked Slices	42g	58 kcal	3.15 g	7.35 g
Waitrose British Roast	19g	21 kcal	0.6 g	4.1 g
Generic Lean Roast Ham	Varies	~20-30 kcal	Low	High
Generic Regular Roast Ham	Varies	~40-60 kcal	Moderate	High

Making Healthier Ham Choices

To make the healthiest choices when it comes to ham, consider these tips:

Choose Leaner Varieties: Look for lean or extra-lean labels on ham products. Turkey or chicken ham can be an even lighter alternative.
Read Labels Carefully: Always check the nutrition label for sodium and fat content. Opt for reduced-sodium options when possible.
Control Portion Sizes: Being mindful of portion size is the most direct way to control calorie and sodium intake. Combine ham with vegetables and whole grains for a balanced meal.
Go for Homemade: Cooking fresh ham at home allows you to control all ingredients, including how much salt is used and what glaze is applied.

Beyond Calories: A Look at Ham's Nutritional Value

While calories are important, ham also offers significant nutritional benefits, primarily its high protein content. It provides a complete protein, meaning it contains all nine essential amino acids needed by the body for muscle maintenance and growth. Ham is also rich in essential vitamins and minerals, including selenium, zinc, phosphorus, and various B vitamins like B1 (thiamin) and B12. Selenium, in particular, plays a vital role in immune function and thyroid health. However, the high sodium content of most cured and processed hams is a major downside, as excessive sodium intake is linked to increased blood pressure and other health issues.

Low-Calorie Serving Suggestions

Incorporating ham into your diet doesn't have to break your calorie bank. Here are some ideas for low-calorie ham meals:

Ham and Salad Wraps: Use a whole-grain tortilla, fill it with thin slices of lean ham, plenty of crisp lettuce, and fresh vegetables like tomatoes and cucumber. A light mustard dressing adds flavor without many extra calories.
Ham and Veggie Skewers: Cube some lean ham and thread it onto skewers with cherry tomatoes, bell peppers, and zucchini. Grill or bake for a simple, protein-rich snack or appetizer.
Low-Calorie Ham Omelette: Dice a small amount of lean ham and add it to an omelette with plenty of mushrooms, onions, and spinach. This boosts the protein and fiber content, making it more filling.
Ham and Melon: A classic combination, wrapping thin slices of ham around chilled melon cubes provides a sweet and savory contrast. This is a refreshing and low-calorie appetizer.

Conclusion

So, how many calories are in a slice of roast ham? The answer is not fixed, but typically falls within a range of 20 to 60 calories, influenced heavily by the cut, fat content, and slice thickness. For those focused on nutrition, opting for lean, fresh, or reduced-sodium varieties is the best approach. While ham is a good source of protein and essential nutrients like selenium, its high sodium content means moderation is key. By paying attention to portion size and choosing healthier preparation methods, you can enjoy ham as part of a balanced and calorie-controlled diet. For more in-depth nutritional data and dietary advice, the USDA Food and Nutrition Service is an excellent resource.

Frequently Asked Questions

A single thin, store-bought slice of lean roast ham typically contains between 20 and 30 calories. The exact amount depends on the slice's weight and the ham's fat content.

Yes, honey-roasted ham can be slightly higher in calories due to the sugar glaze. A typical honey roast ham may contain 114 calories per 100 grams, compared to 88 calories per 100 grams for a leaner city ham.

Lean ham is lower in fat and calories than regular ham. For example, some lean cuts of roast ham may contain around 112 calories per 100g, while a fattier cut could be significantly higher.

When consumed in moderation and as part of a balanced diet, lean roast ham can be a healthy option due to its high protein content, which promotes satiety. However, its high sodium levels must be managed.

The main factors are the ham's fat content, the thickness of the slice, and the curing or processing method. Leaner cuts have fewer calories, while thicker, fattier slices are more calorie-dense.

The calorie count for 100 grams of roast ham can vary. A lean version might have around 112-132 kcal, while a more processed or fattier variety can be higher.

Yes, roast ham is an excellent source of protein, containing all nine essential amino acids. A 100-gram serving of roast ham can provide a substantial amount of protein, making it beneficial for muscle health.

To reduce calories, choose lean or reduced-sodium ham, opt for thin slices, trim any visible fat, and pair it with fresh vegetables or whole grains instead of rich, starchy sides.