How much protein is in 2 pieces of Spam?

November 11, 2025 •

4 min read

According to nutrition data, a standard two-ounce serving of Spam Classic, which typically yields two slices, provides approximately 7 to 8 grams of protein. This protein comes packaged with high amounts of sodium and fat, making it important to understand the full nutritional context behind the question of 'how much protein is in 2 pieces of Spam?'.

Quick Summary

A standard two-ounce serving of Spam Classic, equivalent to about two slices, contains roughly 7 to 8 grams of protein. This popular canned meat is also high in sodium and fat, and contains a small number of micronutrients. For a balanced diet, it should be consumed infrequently and paired with nutrient-dense foods. Healthier protein alternatives are widely available.

Key Points

Protein Content: Two slices (a two-ounce serving) of Spam Classic contain approximately 7 to 8 grams of protein.
High in Fat and Sodium: This protein is accompanied by high levels of total fat (16g) and sodium (790mg) in a single serving.
Processed Meat Concerns: As a processed meat, Spam's consumption is linked to potential health risks, including higher risks of heart disease and certain cancers with regular, high intake.
Nutrient Comparison: Compared to cleaner protein sources like chicken or legumes, Spam offers less protein and far more saturated fat and sodium.
Dietary Recommendation: For a healthy diet, it is best to minimize intake of processed meats like Spam and opt for healthier protein alternatives like lean meats, fish, and plant-based proteins.

Understanding the Protein Content in Spam

When evaluating a processed food like Spam, it's crucial to look beyond a single nutrient. While the answer to 'how much protein is in 2 pieces of Spam?' is a simple number, its nutritional value is complex. A standard two-ounce (56-gram) serving of Spam Classic, which typically includes two slices depending on thickness, contains approximately 7 to 8 grams of protein. While this does contribute to daily protein intake, it comes with significant amounts of fat and sodium, elements that are important to consider within a broader diet.

Breaking Down the Full Nutritional Profile

Spam is a cured, canned meat product made from a mixture of pork and ham. The convenience and long shelf life that made it popular, particularly during wartime, also result from its processing and preservative content. To gain a complete picture, it is essential to examine all the nutritional data, not just the protein content. A typical two-ounce serving of Spam Classic also contains roughly 16 grams of total fat, 6 grams of saturated fat, and 790 mg of sodium. This means that while you get some protein, you also get a large percentage of the daily recommended limits for saturated fat and sodium.

The Role of Protein in Your Diet

Protein is an essential macronutrient that helps build and repair tissues, make enzymes and hormones, and support a healthy immune system. The Recommended Dietary Allowance (RDA) for protein for adults is 0.8 grams per kilogram of body weight, or about 0.36 grams per pound. The 7 to 8 grams of protein in two slices of Spam is a fraction of this daily need for most adults. While any protein is better than none, obtaining it from sources lower in saturated fat and sodium is a healthier choice for long-term health.

Muscle Maintenance: Adequate protein intake is vital for maintaining and building muscle mass, especially for active individuals.
Satiety: Protein helps increase feelings of fullness, which can aid in weight management.
Hormone Production: It is a key component in the production of vital hormones and enzymes that regulate bodily functions.

Comparing Spam to Other Protein Sources

For a balanced diet, incorporating a variety of protein sources is recommended. It's helpful to compare the nutritional profile of Spam to other options to understand its place in a healthy eating plan. Lean meats, fish, eggs, and legumes are typically lower in fat and sodium while providing a high amount of protein.


Protein Source	Serving Size	Protein (approx.)	Saturated Fat (approx.)	Sodium (approx.)
Spam Classic	2 oz (56g)	7-8 g	6 g	790 mg
Chicken Breast	2 oz (56g)	17 g	0.5 g	30-40 mg
Canned Tuna (in water)	2 oz (56g)	13 g	0.2 g	200-300 mg
Black Beans	1/2 cup (cooked)	8 g	0 g	1-5 mg (unsalted)
Tofu (Firm)	2 oz (56g)	9 g	0.5 g	10 mg

The Health Implications of Processed Meat

Spam is a processed meat, and regular consumption of such foods has been linked to potential health risks, including a higher incidence of certain cancers, heart disease, and Type 2 diabetes. The high sodium content is a particular concern, as it can contribute to high blood pressure, especially in salt-sensitive individuals. Furthermore, Spam contains sodium nitrite, a preservative that has been associated with potential health issues when exposed to high heat. Choosing less processed protein sources for daily meals is a more health-conscious approach, reserving processed foods like Spam for occasional, mindful indulgence.

Healthier Alternatives for Your Diet

For those looking to increase their protein intake while minimizing processed food consumption, a wealth of nutritious alternatives is available. Incorporating these foods into your diet can provide the necessary protein without the high levels of saturated fat and sodium found in Spam.

Lean Meats and Poultry: Chicken breast, turkey, and lean cuts of beef are excellent sources of protein.
Seafood: Fish like tuna, salmon, and cod are packed with protein and beneficial omega-3 fatty acids.
Plant-Based Proteins: Options like beans, lentils, chickpeas, and tofu offer ample protein and fiber.
Eggs and Dairy: Eggs are a complete protein source, and Greek yogurt or cottage cheese provide a high protein punch.

Conclusion: Balancing Convenience and Nutrition

Two pieces of Spam Classic deliver around 7 to 8 grams of protein per serving, but this information alone does not provide a complete nutritional picture. The product's high fat and sodium content, as well as its status as a processed meat, make it less than ideal for regular consumption as a primary protein source. While its convenience is a major selling point, a balanced and healthy diet relies more heavily on whole, unprocessed foods. By understanding the full nutritional context, individuals can make informed choices, reserving Spam for an occasional treat rather than a dietary staple, and focusing on a wide variety of healthier protein alternatives for daily nutrition.

Frequently Asked Questions

A standard serving size for Spam is two ounces, or 56 grams, which typically equates to about two slices, depending on how thick they are cut.

A two-ounce serving of Spam Classic contains approximately 790mg of sodium, which is a significant portion of the daily recommended intake.

While Spam does contain protein, it is not considered a 'good' source because it is also very high in saturated fat and sodium. Healthier protein alternatives are recommended for regular consumption.

Spam Lite has 9g of protein per serving, slightly more than the 7g in Spam Classic, while also containing significantly less fat and sodium.

To make Spam healthier, it can be paired with nutrient-dense, fiber-rich foods like vegetables to create a more balanced meal. However, moderation is still key.

Healthier alternatives include lean turkey or chicken breast, canned tuna packed in water, or plant-based protein options like hummus or grilled tofu.

Spam is considered unhealthy due to its high levels of saturated fat and sodium, and because it is a processed meat containing preservatives like sodium nitrite, which have been linked to potential health risks.