How many calories are in one piece of spam? A nutritional guide

November 10, 2025 •

3 min read

A standard 2-ounce (56-gram) serving of classic Spam contains approximately 180 calories, but the calorie count in one piece of Spam varies significantly depending on how thickly it is sliced. This guide will help you understand the nutritional breakdown and how to estimate the calories in your portion.

Quick Summary

A standard 2-ounce serving of Spam Classic has about 180 calories, while a serving of Spam Lite has around 110. The calorie count per piece depends entirely on the slice thickness.

Key Points

Serving Size Matters: A standard 2-ounce (56g) serving of Spam Classic has about 180 calories, but one 'piece' can be thicker or thinner.
Slice Thickness Varies: Depending on how a can is sliced, a single piece could range from under 100 calories to over 180 calories.
Lite is Lighter: Spam Lite offers a lower-calorie alternative, with roughly 110 calories per standard serving.
Watch the Sodium: While some varieties have less sodium, Spam is still a high-sodium food, a factor to consider for dietary health.
Moderation is Key: Due to its high fat and sodium content, Spam is best enjoyed in moderation as part of a balanced diet.
Cooking Methods Affect Calories: Baking or air-frying can reduce added calories from oil compared to frying.

Understanding the Standard Serving and the 'Piece'

When most nutritional information references Spam's calorie count, it uses a standardized 2-ounce (56-gram) serving size. For Spam Classic, this serving contains approximately 176 to 180 calories. However, a "piece" of Spam is not a standardized unit. Some people slice the rectangular block into 6 thick pieces, while others might cut it into 11 or more thin slices.

How to Calculate Calories in a Single Slice

To get a more accurate idea of how many calories are in one piece of Spam, you need to consider the can size and how you are slicing it. A standard 12-ounce can of Spam (approximately 340 grams) contains six 2-ounce (56-gram) servings.

For a thick slice: If you cut the can into 6 equal slices, each piece will be roughly 56.7 grams, meaning it will contain about 180 calories. This aligns with the official serving size.
For a thinner slice: If you prefer thinner pieces and slice the can into 11 pieces, as some Spam slicers are designed to do, each piece would be around 31 grams. The calorie count for a piece of this size would be approximately 98 calories (180 calories / 56g * 31g).

A Nutritional Look at Different Spam Varieties

The calorie content and nutritional profile vary significantly across the different types of Spam. Below is a comparison of the most common varieties based on a standard 2-ounce (56-gram) serving size.


Spam Variety	Serving Size (56g/2oz)	Calories	Fat (g)	Sodium (mg)
Spam Classic	56g (2oz)	180	16	790
Spam Lite	56g (2oz)	110	8	580
Spam with 25% Less Sodium	56g (2oz)	180	16	570

As you can see, opting for Spam Lite can significantly reduce your calorie and fat intake, while the "25% Less Sodium" variety keeps the calories the same as the classic but reduces sodium.

Beyond Calories: Considering the Overall Nutritional Impact

While calories are a key factor, it's also important to consider the overall nutritional context of eating Spam. Its primary ingredients are pork with ham meat added, salt, water, potato starch, and sodium nitrate.

High Fat and Sodium Content

Spam is notably high in both fat and sodium. A single serving can contain up to one-third of the daily recommended sodium intake. High intake of sodium is linked to increased blood pressure and heart disease risk. Additionally, the high fat content, including saturated fat, should be considered, as regular consumption of processed meats has been linked to higher risks of colorectal cancer, heart disease, and type 2 diabetes.

Healthier Preparation and Pairing

For those who love Spam but want to eat it more healthily, here are some tips:

Try healthier cooking methods: Instead of deep-frying, consider baking or air-frying your Spam slices. This can reduce the added fats and calories.
Control your portion size: Be mindful of how many slices you are consuming. One or two thinner slices can provide a taste without overdoing the fat and sodium.
Rinse the slices: Some enthusiasts suggest rinsing the slices in water before cooking to wash away some of the surface saltiness.
Pair with nutrient-rich foods: To balance the meal, pair Spam with a generous portion of vegetables, fiber-rich whole grains, and healthy fats. This can help create a more nutritious and balanced dish.

For more information on the different varieties and their specific nutritional information, you can check Hormel's official website.

Hormel's Official SPAM® Varieties Page

Conclusion: The Final Slice on Spam's Calories

In conclusion, the answer to "how many calories are in one piece of spam?" isn't a single number. It depends heavily on the thickness of your slice, which directly relates to the portion weight. A standard 2-ounce serving of Spam Classic contains around 180 calories. By understanding this, along with the nutritional differences of varieties like Spam Lite, you can make more informed choices about including this processed meat in your diet. While it is high in fat and sodium, enjoying it in moderation and pairing it with healthier foods can allow for an occasional indulgence.

Frequently Asked Questions

Spam is high in sodium and saturated fat and is best considered an occasional indulgence rather than a regular part of a healthy diet. It should be balanced with nutrient-dense foods like vegetables and whole grains.

Frying Spam can increase its calorie count, especially if done with extra oil. A healthier alternative is baking or air-frying, which can reduce the amount of added fat.

Spam Lite has significantly fewer calories, with approximately 110 calories per 2-ounce serving compared to 180 calories for Spam Classic.

The sodium content depends on the size of the piece and the variety. A standard 2-ounce serving of Spam Classic contains about 790mg of sodium, roughly one-third of the recommended daily intake.

Yes, you can reduce calories by choosing Spam Lite, controlling your portion size by cutting thinner slices, and opting for baking or air-frying instead of frying with oil.

There is no single 'typical' slice size. It varies by preference, but a standard 12-ounce can yields six 2-ounce servings. Some kitchen tools can cut a can into 11 thinner slices.

Yes, Spam is high in fat. A 2-ounce serving of Spam Classic contains 16 grams of fat, with a significant amount of saturated fat.

Spam can be enjoyed in moderation on most diets, particularly if you opt for the Lite variety and control your portion sizes. However, it is high in fat and sodium, so it should be balanced within your overall daily calorie and nutrient goals.