How much protein is in 2 slices of ham deli meat?

October 18, 2025 •

4 min read

On average, a standard two-ounce serving of deli ham, which is typically about two slices, can provide between 6 and 10 grams of protein. Factors like thickness, cut, and brand, however, significantly impact how much protein is in 2 slices of ham deli meat.

Quick Summary

The protein content of two slices of deli ham is not fixed and generally falls within a 6 to 10-gram range, depending on the specific product. The exact amount is influenced by slice thickness, ham type, and brand processing methods, which also affect sodium levels.

Key Points

Typical Protein Range: Two standard slices of deli ham provide between 6 and 10 grams of protein, a solid source for a meal or snack.
Factors Impacting Protein: The protein content varies significantly based on slice thickness, cut type (lean vs. regular), and brand processing.
Mindful of Sodium: Deli ham is often high in sodium due to curing methods, a crucial consideration for those monitoring their salt intake.
Compare Nutritional Labels: Always read the nutritional information on the packaging to accurately compare protein, fat, and sodium across different ham products.
Leaner Alternatives: For more protein and less fat, consider leaner deli meats like oven-roasted turkey or chicken breast.
Balanced Approach: Include deli ham as part of a balanced meal with vegetables and whole grains to offset potential health downsides and enhance nutrient intake.

Understanding the Protein in Ham

Determining the exact protein content in deli ham can be challenging due to the variety of products available. Unlike a raw food with a standard nutrient profile, deli meat is processed, meaning the nutritional information can differ significantly from one brand to another. The protein in two slices of ham deli meat is a reliable source of amino acids, but it's important to understand the broader nutritional context.

For a standard serving of regular, sliced deli ham (approximately 2 ounces or two thicker slices), you can expect to find about 9.3 grams of protein. This makes it a solid contributor to your daily protein intake. However, if you opt for a thinly sliced or shaved variety, the protein content for two slices will be lower, sometimes dropping to as little as 3.5 to 6 grams.

Factors That Influence Deli Ham's Protein

Several key factors determine the nutritional makeup of your deli ham. Processing and cut size are the most important variables to consider when checking the protein content.

Slice Thickness: Thinner, wafer-style slices naturally contain less ham by weight, reducing the protein per piece. A thicker-cut slice will contain more meat and, therefore, more protein.
Type of Ham: Not all ham is created equal. Extra-lean or uncured ham varieties can have different protein-to-fat ratios. For example, some 'healthy' or 'off the bone' versions are specifically processed to be leaner, increasing the protein percentage relative to fat.
Brand Variation: Different brands use varying recipes and curing processes, impacting the final product's nutritional values. Always check the nutrition label on the specific package you are purchasing for the most accurate information.

Comparison Table: Ham vs. Other Deli Meats

This table provides a comparison of the approximate protein content and other nutritional aspects for a standard two-ounce serving of common deli meats.


Deli Meat Type	Protein (approx.)	Calories (approx.)	Sodium Range	Notes
Ham	6–10g	60–90 kcal	Moderate to High	Varies greatly by cut and processing.
Oven-Roasted Turkey	12–15g	60–80 kcal	Low to Moderate	Often lower in fat and a leaner protein source.
Oven-Roasted Chicken	12–15g	60–80 kcal	Moderate	Another lean option, versatile for sandwiches.
Roast Beef	10–12g	60–70 kcal	Moderate to Low	Typically leaner due to the cut (eye of round).
Beef Bologna	5–7g	90–100 kcal	High	Lower protein and higher fat than other options.

Beyond Protein: A Look at Other Nutrients

While protein is often the focus, a comprehensive understanding of deli ham's nutritional profile is important for making informed dietary choices. Deli ham is also a source of other nutrients, but it comes with some potential drawbacks.

Notable Nutrients and Minerals

Selenium: Ham is a good source of selenium, a mineral that supports thyroid function.
B Vitamins: It provides B vitamins like thiamin, which are essential for metabolism.

The High Sodium Concern

One of the most significant downsides of deli meat is its high sodium content. Curing and preserving meat with salt and other additives is a standard industry practice. Two slices of ham can contain a substantial portion of the recommended daily sodium intake, with some varieties containing 400–700mg or more per serving. For those monitoring their blood pressure or sodium intake, this is a critical consideration. Fortunately, many brands now offer lower-sodium or uncured options, though the latter may still be high in sodium due to natural curing methods.

How to Choose Healthier Deli Ham

Making healthier choices in the deli aisle can be simple if you know what to look for. Here are some tips:

Read the Label: Always check the nutrition label for the specific product. Compare protein, fat, and sodium content across different brands.
Look for 'Lower Sodium' or 'No Salt Added': These varieties are specifically formulated to have a reduced sodium profile.
Choose Leaner Cuts: Opt for leaner cuts like oven-roasted or 'off the bone' ham, which tend to have a higher protein-to-fat ratio.

Incorporating Deli Ham into a High-Protein Diet

Deli ham, when chosen carefully, can fit into a balanced, high-protein diet. Here are a few ways to include it in your meals:

Protein-Packed Snacks: Roll slices of ham with cheese or a vegetable like asparagus for a quick, low-carb, high-protein snack.
Breakfast Scramble: Chop up deli ham and add it to your morning scrambled eggs or an omelet for an extra protein boost.
Salad Topping: Dice a couple of slices and sprinkle them over a fresh green salad for a savory protein addition.

Conclusion: Making an Informed Choice

The protein content in two slices of ham deli meat typically ranges from 6 to 10 grams, depending heavily on the specific cut, thickness, and brand. While it offers a convenient source of protein, it’s also important to be mindful of its high sodium content. By checking nutritional labels and opting for lower-sodium or leaner varieties, you can enjoy deli ham as part of a healthy, balanced diet. Consider pairing it with other fresh vegetables and whole grains to create a more complete and nutritious meal. Remember that variety is key for optimal health. For more general guidelines on incorporating protein, refer to resources from reputable health organizations like the USDA.

Frequently Asked Questions

Yes, deli ham can be a good source of protein. A standard serving of two slices typically provides between 6 and 10 grams of protein, making it a convenient way to boost your daily protein intake.

Oven-roasted turkey breast is generally leaner and often contains slightly more protein per serving than ham. While ham is a good source, turkey is often considered a more protein-dense and lower-fat alternative.

No, the nutritional value of ham deli meat can vary significantly. Factors like the specific cut, slice thickness, and brand processing methods can all impact protein, fat, and sodium content.

Yes, most types of cured ham deli meat are high in sodium due to the curing and preservation processes. Checking the nutrition label for lower-sodium versions is advisable, especially if you are concerned about your salt intake.

Cured ham uses synthetic nitrates or nitrites for preservation, while uncured ham is processed using naturally occurring nitrates, often from celery powder. Both contain nitrates and are typically high in sodium.

A standard serving size for deli ham is typically two ounces, which often corresponds to two average-sized slices. Nutritional information, however, is based on weight, so checking the grams per serving on the label is the most accurate method.

Yes, deli ham can be part of a weight loss diet. Its protein content can help increase feelings of fullness. To manage calories and sodium, opt for leaner, lower-sodium cuts and incorporate them into balanced meals.