How many calories are in one slice of peppered ham?

December 24, 2025 •

3 min read

According to nutritional data from various brands, a single slice of peppered ham typically contains between 23 and 30 calories, with the exact number depending on the slice thickness and brand. This makes it a relatively low-calorie protein option, especially compared to other lunch meats or fatty cuts of meat.

Quick Summary

One slice of peppered ham generally contains around 23-30 calories, varying by thickness and brand. Its nutritional profile includes protein and low carbohydrates, but it is high in sodium. Factors like processing and cooking methods can impact the final calorie content.

Key Points

Low Calorie Per Slice: A single, thin slice of peppered ham contains approximately 23 to 30 calories, making it a relatively low-energy food option.
High Protein Source: Despite its low-calorie count, a slice of peppered ham is a good source of protein, essential for muscle maintenance and overall health.
High in Sodium: The curing process used for ham results in a high sodium content, which can be a health consideration for those on restricted diets.
Processed Meat Classification: Peppered ham is classified as a processed meat, and major health organizations recommend consuming processed meats in moderation due to potential health risks.
Portion Control is Key: Due to its high sodium levels and processed nature, controlling portion size is important for balancing its benefits and drawbacks.
Variation Between Brands: The exact calorie count and nutritional profile can differ between brands depending on processing, thickness, and added ingredients.

Understanding the Calorie Count of Peppered Ham

While the calorie range for a slice of peppered ham is generally small, understanding the factors that influence this number can help you make more informed dietary choices. A standard, thinly sliced piece of peppered ham is typically quite lean, with most of its calories coming from protein and a small amount of fat. Unlike many other deli meats that can be high in saturated fat, peppered ham can be a moderate choice if consumed in moderation.

What Influences the Calorie Count?

Several key factors determine the final calorie and nutritional content of a slice of peppered ham:

Thickness and Weight: A thicker, heavier slice will naturally contain more calories, fat, and protein than a thinner, lighter one. For example, a 20g slice may have 23 calories, while a 24g slice might have 29.
Brand and Processing: Different manufacturers use various curing and processing methods. Some may add more fillers, sugar, or water, while others prioritize lean, high-quality pork. The 'peppered' coating itself doesn't significantly impact the calorie count.
Added Ingredients: Check the label for added ingredients. Some hams may have added dextrose or other sugars, which can slightly increase the carbohydrate and calorie content.

Nutritional Breakdown Beyond Calories

Beyond just the energy content, peppered ham offers a complete protein source, providing all nine essential amino acids. However, it is also well-known for its high sodium content due to the curing process. A single slice can contribute a significant portion of your recommended daily sodium intake, a factor that should be considered for those monitoring their salt consumption.

Typical Nutritional Values (Per 20g Slice)

Calories: 23 kcal
Protein: 4.4 g
Fat: 0.5 g
Carbohydrates: 0.2 g
Sodium: 0.29 g

Comparison Table: Peppered Ham vs. Other Deli Meats

This table provides a quick comparison of the approximate nutritional values for a single standard slice of various deli meats, based on common serving sizes (around 20-30g).


Deli Meat	Approximate Calories (Per Slice)	Protein (g)	Fat (g)	Sodium (mg)
Peppered Ham	23-29	4.4-4.7	0.5-0.6	290-500
Turkey Breast	15-20	3-4	<1	200-400
Bologna (Regular)	60-90	3-4	5-8	350-500
Roast Beef (Deli)	25-35	5-6	1-2	250-450
Salami	80-100	4-5	6-8	500-700

Choosing Healthier Options and Consumption Tips

To maximize the health benefits and minimize risks, consider the following:

Look for Low-Sodium Variants: Many brands now offer reduced-sodium versions of deli meats. This is a crucial consideration given the high salt content of traditional cured ham.
Use it as a Topping: Instead of piling several slices onto a sandwich, use a single slice as a flavorful addition to a salad or wrap. This keeps the portion size in check.
Pair with Fresh Foods: Counterbalance the processed nature and sodium content by pairing peppered ham with fresh vegetables, fruits, and whole grains. This can help create a more balanced meal.
Be Mindful of Processing: Some cancer organizations advise limiting processed meat consumption. The curing and smoking processes can create compounds linked to potential health risks, so it's wise to consume processed meats like ham in moderation. The World Health Organization (WHO) classifies processed meat as carcinogenic to humans based on sufficient evidence linking it to colorectal cancer.

Conclusion: Making an Informed Choice

Ultimately, a single slice of peppered ham is a low-calorie protein source, but its nutritional profile is far more complex than that number alone. It is high in protein but also contains a significant amount of sodium, and as a processed meat, it should be consumed in moderation as part of a balanced diet. By paying attention to serving sizes, opting for low-sodium options when possible, and pairing it with fresh ingredients, you can incorporate peppered ham into your diet thoughtfully. Always check the specific nutrition label on the product you purchase, as values can vary widely between brands and preparation methods. For more information on the health implications of processed meat, the World Cancer Research Fund provides detailed guidance.

A single slice of peppered ham typically contains 23-30 calories, based on standard brand data.
The calorie count varies depending on the thickness of the slice and the specific brand's processing methods.
While rich in protein, peppered ham is also high in sodium due to the curing process.
For a healthier choice, look for low-sodium ham varieties and control portion sizes.
As a processed meat, it is best consumed in moderation as part of a diverse, balanced diet.

Frequently Asked Questions

A thin, standard slice of peppered ham, typically weighing around 20g, contains approximately 23 calories.

Yes, different types of ham have varying calorie counts. For example, fresh ham may be lower in sodium, while some deli hams may contain added sugars or fillers that can alter the nutritional profile.

Peppered ham provides protein and other nutrients like selenium, but it is also high in sodium and is a processed meat. For these reasons, it is best consumed in moderation as part of a balanced diet.

The sodium content can vary, but a 20g slice of peppered ham may contain around 290mg of sodium, or more depending on the brand and cut.

Yes, peppered ham is very low in carbohydrates, with a standard slice containing less than a gram. It can be suitable for a low-carb diet, as long as sodium intake is monitored.

The primary source of calories in peppered ham comes from protein, with a smaller contribution from fat. It is a lean meat option compared to other processed meats.

The main difference is the coating. Peppered ham is coated in black peppercorns, which adds flavor but does not significantly alter the base nutritional content from a similar cut of regular ham.