How much protein is in 3 slices of cooked ham?

December 1, 2025 •

3 min read

According to nutritional data, a standard 3-ounce serving of cured ham provides approximately 14 grams of high-quality protein. This amount, often equivalent to about three slices, can vary depending on the ham's thickness, cut, and fat content, making it a reliable source for your daily protein needs.

Quick Summary

The protein content in three slices of cooked ham varies by thickness and cut, generally ranging from 9 to 14 grams. Factors like fat content, processing, and brand affect the nutritional value. Comparing different ham types helps in making informed dietary choices for protein intake.

Key Points

Protein Range: Three slices of cooked ham typically offer 9 to 14 grams of protein, varying with slice thickness and cut.
Weight and Protein: A standard 3-ounce serving of cured ham contains around 14 grams of protein, which is a good baseline for comparison.
Processing Matters: Thinly sliced deli ham tends to have less protein per slice than a thick-cut ham like gammon due to differences in weight and water content.
Nutrient-Dense: Beyond protein, cooked ham provides essential amino acids, B vitamins (especially B12), selenium, and zinc.
Sodium Consideration: Cured and processed hams can be high in sodium, so checking nutritional labels and choosing lower-sodium varieties is advisable for health-conscious individuals.
Alternative Protein Sources: For an even leaner and higher-protein option, other deli meats like turkey or chicken breast are good alternatives to consider.

Understanding the protein content in cooked ham

The protein content in three slices of cooked ham is not a single, fixed number but rather a range influenced by several factors. While a standard 3-ounce portion, often represented by three slices, offers around 14 grams of protein, variations occur based on the product's preparation and composition. Factors such as the ham's fat content (lean versus regular), curing process (wet-cured versus dry-cured), and slice thickness all contribute to the final nutritional makeup. Leaner cuts of ham will naturally have a higher percentage of protein by weight compared to those with more fat.

How ham type and processing affect protein levels

There are numerous types of ham available, from thinly sliced deli ham to thick-cut gammon. The processing methods used to create these products have a significant impact on their nutritional value. For instance, dry-cured hams like prosciutto or jamón often have a lower water content, concentrating their nutrients. Thinly sliced deli meats, on the other hand, can have less protein per slice simply because each slice contains less total mass.

Deli Ham: Typically has a consistent, uniform texture and protein content, often ranging from 9 to 10 grams for a two-ounce serving, which is roughly two to three slices.
Black Forest Ham: Often lean and smoked, it can offer a protein count similar to standard deli ham but with a distinct flavor profile.
Thick-Cut Ham: Being more substantial, a serving of thick-cut ham (such as gammon) will provide a higher protein count per slice. A 3-ounce serving could have over 14 grams of protein.
Extra Lean Ham: This type is specifically prepared to minimize fat content, thereby increasing the protein-to-calorie ratio. Three slices of extra lean ham can deliver a significant protein boost for fewer calories.

Comparing ham to other deli meats

When considering deli meats for a high-protein diet, it's useful to compare the protein content of ham with other options. This helps in understanding how ham fits into a balanced meal plan. Many deli meats are processed, and their nutritional profiles, including sodium levels, can differ dramatically.


Deli Meat Type	Approx. Protein per 3-oz serving (84g)	Approx. Fat per 3-oz serving	Sodium Level	Considerations
Cooked Ham	14g	4g	High	Good source of protein, but watch sodium.
Turkey Breast	25.6g	Low	Moderate	Excellent lean, high-protein choice.
Roast Beef	21g	6g	Moderate	High in iron and zinc, great for post-workout.
Chicken Breast	26.4g	Low	Moderate	Very lean and versatile protein.
Bologna	10g	Moderate	Very High	Lower protein, higher in fat and sodium.

From the table, it's clear that lean meats like turkey and chicken breast often contain more protein per serving than ham, and typically have less fat. However, ham remains a solid protein source, especially when choosing leaner varieties.

Nutritional benefits and considerations

Beyond protein, cooked ham offers other valuable nutrients. As an animal-based protein source, it provides all essential amino acids required for building and repairing muscle tissue. Ham also contains notable levels of B vitamins, especially B12, which is vital for energy metabolism and red blood cell formation. Other minerals include selenium and zinc, which support immune function and antioxidant defenses.

However, it's important to be mindful of the high sodium content typically found in cured and processed hams. Excess sodium intake is linked to increased blood pressure, so those monitoring their sodium should opt for low-sodium ham options. Always check the nutrition label for specific sodium levels, as they can vary widely between brands and products.

Conclusion

In summary, three slices of cooked ham typically provide between 9 and 14 grams of protein, depending on the specific cut and thickness. For a standard 3-ounce serving of cured ham, 14 grams is a reliable estimate. The exact nutritional content is influenced by factors like fat content and processing. While a good source of high-quality protein and essential nutrients like B vitamins and selenium, its high sodium level necessitates moderation, especially for those watching their intake. For leaner, higher-protein options, consider extra lean ham or other deli meats like turkey or chicken breast. Ultimately, understanding these nutritional nuances allows for more informed dietary choices.

For more detailed nutritional information and daily recommended values, a helpful resource is the USDA's FoodData Central.

Frequently Asked Questions

Yes, as a meat product, ham is a complete protein, meaning it provides all the essential amino acids that the human body cannot produce on its own.

Most processed and cured hams are high in sodium, though levels can vary significantly between brands. Many manufacturers offer reduced-sodium or extra-lean versions to address this.

To reduce sodium, you can choose low-sodium or fresh, uncured ham. You can also rinse pre-packaged deli ham under water before use, though this will not remove all sodium.

The cooking process itself does not significantly alter the total protein content of the ham. It may, however, change the overall weight if water is lost, slightly concentrating the nutrients.

The protein content is similar, but cured ham is preserved with salt and additives, which often results in a higher sodium level. Uncured ham is processed differently and typically has less sodium.

While ham is a good source of protein, it's generally best to consume it in moderation due to its high sodium content. It should be part of a balanced diet that includes a variety of protein sources.

Extra-lean ham is specifically trimmed to have less fat, resulting in a higher protein-to-calorie ratio compared to standard ham. This makes it a more calorie-efficient protein source.