How many calories are in sliced prosciutto? A comprehensive guide

November 29, 2025 •

4 min read

A thin, 9.2-gram slice of prosciutto typically contains around 18 calories, though this can vary by brand and thickness. Understanding how many calories are in sliced prosciutto is key for managing your dietary intake while enjoying this savory Italian cured ham.

Quick Summary

The calorie count of sliced prosciutto depends on slice size and fat content. Key nutritional aspects include high protein, high sodium, and essential vitamins and minerals.

Key Points

Calories per slice: A standard thin slice (around 9-15g) contains approximately 18-29 calories, but this can vary based on thickness and fat content.
High in protein: Prosciutto is an excellent source of high-quality protein, providing roughly 7-8g per ounce, which promotes satiety.
Sodium content: The curing process results in high sodium levels (over 700mg per ounce), so portion control is crucial to manage intake.
Healthy fats: Despite its fat content, prosciutto contains beneficial monounsaturated fatty acids, like oleic acid.
Nutrient-dense: It is also a good source of B vitamins (B12, B6, B1), along with essential minerals like zinc, iron, and phosphorus.
Moderation is key: Due to its high salt and fat, it should be enjoyed in small portions as a flavor enhancer, not a primary protein source.
Type variations: Different regional prosciuttos, such as Parma and San Daniele, have slightly varied nutritional profiles and fat contents.

Understanding Prosciutto Calories by Weight

The number of calories in sliced prosciutto is influenced primarily by the thickness of the cut and the overall fat content. Because prosciutto is dry-cured and not cooked, the calorie density is relatively high compared to its weight. The following figures provide a general idea based on common portion sizes, though it is always best to check the specific nutritional label of the product you purchase.

One thin slice (approx. 9.2g): This small serving contains roughly 18 calories.
One standard slice (approx. 15g): A slightly thicker cut may contain around 29 calories.
One ounce (approx. 28g): A one-ounce serving, which is about two average slices, typically falls within the 55 to 75 calorie range.
100 grams: For comparison, 100 grams of prosciutto contains about 195 calories.

These variations demonstrate why portion control is vital when incorporating prosciutto into your diet. For weight-conscious consumers, opting for thinner slices can help manage calorie intake.

Full Nutritional Profile of Sliced Prosciutto

Beyond just calories, prosciutto offers a rich nutritional profile. It is a good source of protein, but also contains a significant amount of sodium and fat due to the curing process.

Protein and Macronutrients

Prosciutto is a high-quality protein source, which is beneficial for muscle repair and satiety. An ounce of prosciutto provides approximately 7 to 8 grams of protein. The fat content is also notable, and while it does contain some saturated fat, it is also rich in healthier monounsaturated fats, such as oleic acid, also found in olive oil. This fat profile can be a positive aspect when consumed in moderation.

Vitamins and Minerals

Prosciutto is not just about protein and fat; it also provides several essential micronutrients.

B Vitamins: It contains B vitamins, including B12, B6, and thiamin (B1), which are crucial for energy metabolism and neurological function.
Zinc: An important mineral for immune function and protein synthesis.
Iron: Essential for oxygen transport in the blood.
Phosphorus: A key component for healthy bones and teeth.

Sodium Content: The Curing Effect

One of the most important considerations when eating prosciutto is its high sodium content. The dry-curing process relies heavily on salt for preservation and flavor development. An ounce of prosciutto can contain over 700 mg of sodium, which is a significant portion of the recommended daily limit. Because of this, it is recommended to enjoy prosciutto as a flavor enhancer rather than a main dish and to be mindful of your sodium intake from other sources throughout the day.

Comparison of Prosciutto Types

Different regional types of prosciutto can have slight variations in their fat and nutrient profiles, often depending on the breed of pig and the length of the curing process.


Feature	Prosciutto di Parma	Prosciutto di San Daniele
Production Region	Parma, Emilia Romagna	San Daniele del Friuli
Fat Content	Generally a leaner option	Slightly higher in fat
Flavor Profile	Sweet and nutty	Richer, more intense
Nutritional Profile	Rich in protein, lower fat	Balanced, excellent protein and nutrients

How to Enjoy Prosciutto Healthily

To make the most of prosciutto's flavor while keeping your diet balanced, consider these tips:

Pair with produce: Wrap thin slices around fresh melon, figs, or asparagus for a delicious contrast of flavors and textures.
Enhance salads: Add a few torn pieces of prosciutto to a salad instead of a heavier dressing to add savory depth.
Use as a garnish: Top pasta dishes or bruschetta with a small amount of prosciutto to maximize flavor with a smaller portion.
Incorporate into meals: Add it to vegetable-rich skewers or serve it on a charcuterie board with a variety of accompaniments.

Prosciutto and Weight Management

Prosciutto can be part of a weight-conscious diet, but the key is moderation. Its high protein content can contribute to a feeling of fullness, which is helpful for managing overall calorie intake. However, its high sodium and calorie density per gram mean that portions must be kept in check. Using it to add flavor to low-calorie foods, such as vegetables or fruits, is an effective strategy for savoring the taste without overdoing it.

Conclusion

In summary, the calorie count for sliced prosciutto varies, but a single thin slice is relatively low in calories, containing about 18 to 29 kcal depending on thickness. While it offers a great source of protein, B vitamins, and minerals, it is also high in sodium and fat, requiring mindful portion control. For those seeking to incorporate this flavorful Italian cured ham into a healthy diet, focusing on thin slices and pairing it with fresh produce is the most effective approach. For those interested in the details of the authentic Parma product, the Parmacrown website offers more information.

Frequently Asked Questions

Compared to its small serving size, prosciutto is relatively calorie-dense, with a single thin slice containing between 18 and 29 calories. For comparison, an ounce (about two slices) can contain between 55 and 75 calories.

Based on USDA data, a 1-ounce (28g) serving of prosciutto contains approximately 55 calories. However, the specific calorie count can vary by brand and fat content.

No, cooking prosciutto does not significantly change its overall calorie content. However, baking or frying can render some of the fat, potentially reducing the fat-related calories slightly, but also concentrating the remaining nutrients.

Prosciutto can be part of a weight-conscious diet due to its high protein content, which promotes satiety. However, its high sodium and fat mean that portion sizes must be strictly controlled to fit within daily calorie and sodium targets.

Prosciutto is generally leaner than cooked bacon. For example, a 1-ounce serving of prosciutto has about 55 calories, while a similar serving of cooked bacon often contains more calories and a higher saturated fat content.

Prosciutto di Parma is often considered a leaner option compared to other cured hams, as it is generally lower in fat. However, variations exist, and it's always best to check the specific product's label for the most accurate information.

Yes, prosciutto is generally considered keto-friendly. It is low in carbohydrates and high in fat and protein. It's important to choose varieties without added sugars and to be mindful of its high sodium content.