How many calories are in 3 slices of smoked ham?

January 7, 2026 •

3 min read

According to one popular deli meat brand, three slices of lean smoked ham can contain as few as 70 calories. However, the exact calorie count for 3 slices of smoked ham can vary widely depending on the brand, thickness, and preparation method. This guide will explore these variables to provide a comprehensive answer and help you make informed dietary choices.

Quick Summary

The calorie count for 3 slices of smoked ham is not a single number, as it depends on factors like fat content, slice thickness, and water added during processing. This overview examines the range of calorie counts and other nutritional details for different types of smoked ham, highlighting the variation between brands and preparations.

Key Points

Calories Vary: 3 slices of smoked ham can contain between 70 and 100+ calories, depending on brand, cut, and thickness.
Lean is Lower: Lean or extra-lean smoked ham varieties are processed to have lower fat and fewer calories.
High in Sodium: Due to the curing process, smoked ham is typically high in sodium, requiring mindful consumption.
Good Protein Source: Smoked ham provides a significant amount of protein, making it a good building block for muscle.
Check Labels: Always read the nutrition label on the product packaging for the most accurate calorie and sodium information.
Moderation is Key: Enjoying smoked ham in moderation is important, especially for those watching their sodium intake.

Calorie Variation in 3 Slices of Smoked Ham

The number of calories in 3 slices of smoked ham is not a fixed value, but rather a range influenced by several factors. The most significant variables are the leanness of the ham, the thickness of each slice, and whether water is added during processing. For example, a three-slice serving of lean smoked ham is often around 70 calories, while a thicker, more traditional smoked ham may have a higher calorie density.

Lean vs. Regular Smoked Ham

Lean smoked ham is processed to have a lower fat content, which directly reduces its calorie count. Manufacturers add water during processing to maintain juiciness without increasing the fat. A typical three-slice serving of lean smoked ham is around 70 calories, with less than 2 grams of fat. In contrast, a regular smoked ham, or one that is not explicitly labeled 'lean,' can have a higher fat content and therefore more calories per slice.

The Impact of Slice Thickness and Weight

The thickness and weight of the slices are critical factors. A wafer-thin slice of ham will have fewer calories than a thick-cut slice. Some nutrition labels specify the weight of a serving to provide a more accurate calorie count. For instance, three slices weighing 56 grams might contain 70 calories, whereas three heavier slices could easily exceed 100 calories. Always check the nutrition label on the specific product packaging for the most accurate information.

Nutritional Breakdown: Beyond Just Calories

While calories are a key metric, it's important to consider the full nutritional profile of smoked ham. It offers a good source of protein but is also known for its high sodium content.

Protein Content

Smoked ham is an excellent source of lean protein, which is essential for building and repairing muscle tissue. A three-slice serving can provide a significant portion of your daily protein needs. The specific protein content will vary slightly based on the ham's leanness.

Sodium Levels

The smoking and curing process involves a high amount of salt, making smoked ham a significant source of sodium. Excessive sodium intake can contribute to high blood pressure and other health issues. Health-conscious consumers should look for lower-sodium varieties, which are now widely available.

Smoked Ham vs. Other Deli Meats: A Calorie Comparison


Meat Type	Serving Size	Approximate Calories	Protein (g)	Sodium (mg)
Lean Smoked Ham	3 slices	70	11	610
Turkey Breast	~3-4 slices (2oz)	60	11	Varies widely
Roast Beef (lean)	3.5 ounces	169	Varies	Varies
Salami	2-3 slices	90-120	Varies	Varies widely
Bologna	1 slice	90	Varies	Varies widely

This table illustrates that lean smoked ham is a relatively low-calorie option compared to some other popular deli meats, like salami or bologna. Turkey breast is often an even lower-calorie and lower-fat alternative, making it a popular choice for those watching their intake.

Making Healthier Choices with Smoked Ham

Incorporating smoked ham into a balanced diet is possible with a few mindful considerations. Here's a list of tips for healthier consumption:

Choose Lean Varieties: Look for ham explicitly labeled 'lean' or 'extra lean' to reduce fat and calorie intake.
Monitor Portion Sizes: Stick to the recommended serving size, or even use fewer slices, to keep sodium and calorie counts in check.
Pair with Fresh Produce: Create a balanced meal by pairing ham with fresh vegetables and whole-grain bread to boost fiber and nutrient intake.
Rinse Slices: For very salty hams, a quick rinse under cold water can help reduce some of the surface sodium.
Consider Uncured Ham: Uncured varieties, sometimes preserved with celery powder instead of sodium nitrite, may be an alternative for those concerned about processed ingredients.

Conclusion

In conclusion, 3 slices of smoked ham typically contain around 70 to 100 calories, but this is subject to considerable variation based on the product's specific fat content and slice thickness. While it offers a solid protein source, its high sodium content necessitates careful portion control, especially for individuals with blood pressure concerns. By being mindful of these nutritional details and exploring leaner, low-sodium options, you can enjoy smoked ham as part of a balanced and healthy diet. Always consult the nutrition facts on the specific package you purchase for the most accurate information.

Optional Link

For a broader understanding of processed meat and diet, you can refer to authoritative health resources like the National Institutes of Health.

[Link: National Institutes of Health (NIH) | (.gov) https://pubmed.ncbi.nlm.nih.gov/29376219/]

Frequently Asked Questions

Smoked ham, especially leaner versions, is relatively low in calories compared to many other deli meats. A standard 3-slice serving of lean ham typically contains around 70 calories.

Yes, slice thickness and weight significantly affect the total calorie count. Three thick-cut slices will have more calories than three wafer-thin slices from the same ham.

Lean smoked ham is generally low in fat, with a standard serving containing only a few grams. The fat content is higher in less lean varieties.

Smoked ham is typically high in sodium due to the curing process. Sodium levels can vary by brand, so checking the label for low-sodium options is recommended.

Yes, you can eat smoked ham on a diet, but it's important to choose lean, low-sodium varieties and monitor your portion sizes to manage calorie and sodium intake effectively.

Lean smoked ham has a similar calorie count to lean turkey breast, making both good options for sandwiches. For example, some brands of smoked ham and turkey have similar calorie counts per serving.

For reliable information, always refer to the nutrition facts panel on the product packaging. You can also consult resources from the USDA FoodData Central for general nutrient data.