How Many Calories are in Parma Prosciutto? A Complete Nutritional Guide

November 26, 2025 •

3 min read

Did you know that Prosciutto di Parma is made with only four ingredients—pork, salt, air, and time—and is naturally free of preservatives like nitrates? This cured ham is a revered delicacy, and understanding how many calories are in Parma prosciutto and its full nutritional profile is key for both gourmands and health-conscious eaters alike.

Quick Summary

Prosciutto di Parma typically contains around 240-270 calories per 100g, while an average thin slice has significantly fewer. The exact nutritional content varies by brand and cut, with the fat content being the primary driver of calories. It is also a rich source of high-quality protein.

Key Points

Moderate Calories: Prosciutto di Parma has approximately 240-270 calories per 100g, with a standard thin slice containing far fewer.
Rich in Protein: It is a high-quality source of protein, featuring easily digestible free amino acids from its long maturation process.
Unsaturated Fat: The ham contains a favorable ratio of unsaturated to saturated fats, making it a healthier fat choice than many other cured meats.
High Sodium Content: Due to the curing process with sea salt, it has a high sodium level, necessitating mindful consumption.
Preservative-Free: Authentic Prosciutto di Parma is made without artificial preservatives, colorings, or nitrates.
Vitamin-Rich: It provides valuable B vitamins and essential minerals like zinc, iron, and selenium.

Prosciutto di Parma Calories: Breaking Down the Numbers

Determining the precise calorie count for Parma prosciutto can be tricky because it depends on the specific cut, the ratio of lean meat to fat, and the brand. However, official consortia and nutrition databases provide a reliable average. Per 100g, Parma prosciutto generally falls within the range of 240 to 270 calories.

When considering single servings, the calories are much lower due to the thinness of the slices. For instance, a single thin slice (around 7-15g) can contain as few as 18 to 38 calories. A more substantial serving of two to three slices (25-30g) is typically around 50 to 80 calories, making it a relatively low-calorie, high-protein addition to a meal. The key is mindful portioning.

A Deeper Look at Prosciutto's Macronutrients

While calories provide a basic metric, understanding the macronutrient breakdown offers a clearer picture of how Prosciutto di Parma contributes to a balanced diet. Its composition is primarily water, protein, and lipids (fat), with negligible carbohydrates.

The Role of Protein

Prosciutto di Parma is an excellent source of high-quality, easily digestible protein, containing around 25-29g per 100g. This is particularly beneficial for athletes and those looking to build or repair muscle. The long maturation process breaks down the proteins into free amino acids, which are metabolized more quickly and efficiently by the body.

Understanding the Fat Content

The fat in Parma prosciutto is a significant contributor to its calories, but it's not a simple story. Official analyses show that it contains nearly twice the unsaturated fat as saturated fat. Some of the saturated fat, such as stearic acid, is converted into beneficial oleic acid in the liver, meaning the fat profile is more favorable than that of many other processed meats. The iconic white fat on the outside of a slice is often removed when slicing, further reducing the total calorie count and creating a leaner product.

Carbohydrates and Vitamins

Prosciutto di Parma contains almost no carbohydrates, making it suitable for low-carb and ketogenic diets. It is also rich in essential vitamins, including B1, B6, B12, and PP, which support nervous system function and red blood cell production.

How Parma Prosciutto Compares to Other Cured Meats


Cured Meat	Avg. Calories per 100g (kcal)	Avg. Protein (g)	Avg. Total Fat (g)	Avg. Sodium (mg)
Prosciutto di Parma	~260	~27	~18	~520+
Prosciutto di San Daniele	~281	~27	~19	~620+
Salami (Genoa)	~460	~20	~40	~1800+
Bacon	~540	~37	~42	~1500+

As the table shows, Prosciutto di Parma is a leaner option than many other popular cured meats, particularly salami and bacon. Its fat and calorie content are lower, positioning it as a relatively healthier choice when consumed in moderation. It is also noted to have lower sodium levels than Prosciutto di San Daniele.

What to Consider Regarding Sodium

One major health consideration for Prosciutto di Parma is its high sodium content, which is necessary for the curing process. A standard 30g serving can contain around 550mg of sodium, or 23% of the daily recommended intake. While moderation is key for anyone, individuals with high blood pressure or those on sodium-restricted diets should be particularly mindful of their portion sizes.

Conclusion: A Delicate Balance of Flavor and Nutrition

Prosciutto di Parma offers a balanced nutritional profile for a cured meat, being rich in protein and beneficial fats while low in carbohydrates. Its calorie count is moderate, especially when considering typical serving sizes. Though high in sodium, it can be part of a healthy diet when enjoyed in moderation. Knowing these nutritional details empowers you to savor this Italian classic while making informed choices for your health.

Key takeaways:

Calorie Range: Prosciutto di Parma typically contains 240-270 calories per 100g, but single slices have much fewer.
High Protein Source: It's an excellent source of protein, especially beneficial for muscle repair and development.
Favorable Fat Profile: The fat content is relatively low for a cured meat and includes a good ratio of unsaturated to saturated fats.
Low in Carbs: Prosciutto is naturally very low in carbohydrates, making it suitable for low-carb diets.
High in Sodium: It is high in sodium due to the curing process, so mindful portion control is important, especially for those with high blood pressure.
Vitamins and Minerals: The ham is rich in B vitamins (B1, B6, B12, PP) and minerals like zinc, iron, and selenium.

Frequently Asked Questions

The calories in one slice of Parma prosciutto can vary depending on its thickness and size. However, a thin slice (around 7-15g) is generally low in calories, typically between 18 and 38 kcal.

Compared to other cured meats like salami or bacon, Prosciutto di Parma is considered leaner. Per 100g, its fat content is around 18-19g, and it contains nearly twice as much unsaturated fat as saturated fat.

Yes, Prosciutto di Parma is an excellent source of high-quality protein. On average, it contains 25-29g of protein per 100g, and the long aging process makes its amino acids highly digestible.

When consumed in moderation, prosciutto can be a healthy addition to your diet. It's a good source of protein and essential nutrients, but its high sodium content means it should be part of a balanced eating plan.

While similar, Prosciutto di Parma tends to be slightly leaner and lower in calories and sodium compared to Prosciutto di San Daniele.

The calories in Parma prosciutto primarily come from its protein and fat content. As a meat-based product with no carbohydrates, its energy value is derived almost entirely from these two macronutrients.

Yes, removing the visible fat significantly lowers the calorie count of prosciutto, as the fat is the most calorie-dense component. Many health-conscious diners and chefs remove some or all of the fat before eating.