How much protein is in a deli slice of ham?

November 4, 2025 •

4 min read

According to nutrition data from sources like Nutritionix, a standard 23-gram deli slice of ham contains approximately 3.9 grams of protein. However, the actual protein content in a single deli slice can vary significantly based on factors such as slice thickness, brand, and preparation.

Quick Summary

A single deli ham slice's protein content can range from 3 to over 10 grams. The final amount is influenced by the ham's type, thickness, and added ingredients.

Key Points

Protein Varies Widely: The amount of protein can range from 3 to over 10 grams per slice, depending heavily on the slice's thickness and brand.
Slice Thickness is Key: A small, thin slice has significantly less protein than a thicker, medium-sized slice from the same ham.
Check for Leaner Options: To maximize protein while minimizing fat and calories, look for 'extra lean' or '96% fat-free' deli ham varieties.
Mind the Sodium: Deli ham is often high in sodium due to the curing process. It's important to check the nutrition label, especially for individuals monitoring their salt intake.
Consider the Overall Meal: While ham is a good protein source, balance it with other nutrient-rich foods like vegetables and whole-grain bread for a more wholesome meal.
Brand Recipes Differ: Different brands and types of ham (e.g., honey ham vs. smoked ham) will have different nutritional profiles based on their specific recipes and added ingredients.

Factors That Influence Protein in Deli Ham

The protein content of a deli slice of ham is not uniform across all products. Several variables contribute to the nutritional profile of the meat. These factors include:

Slice Thickness and Weight: A thicker, heavier slice will naturally contain more protein than a wafer-thin slice from the same ham. For instance, a medium slice (42g) from Nutritionix shows 9.3g of protein, while a smaller 23g slice shows 3.9g.
Type of Ham: Not all ham is created equal. The preparation method and cut of meat affect the final nutritional value. For example, a dry-cured prosciutto will have a different protein-to-fat ratio than a water-added, pre-packaged ham.
Added Ingredients: Many commercially prepared deli hams have water, flavorings, and other additives. These ingredients can dilute the overall protein concentration per ounce compared to pure, whole-cut ham. Leaner options often have fewer additives.
Brand Variations: Different brands use different recipes and cuts of meat. A quick comparison reveals significant differences, with some brands touting leaner, higher-protein options.

Protein Content: A Comparison of Deli Ham Varieties

To better illustrate the variance, the following table compares the protein content of several types and servings of deli ham based on available data. Note that portion sizes vary, which is a critical element for comparison.


Ham Type/Serving Size	Approximate Protein (grams)	Source
Small Deli Slice (23g)	3.9 g	Nutritionix
Medium Sliced Ham (42g)	9.3 g	Nutritionix
Thin Sliced Ham (10g)	1.75 g	Tesco (per slice, derived)
Healthy Ones Deli Ham (1 slice)	5 g	Eat This Much
Boar's Head Sweet Slice (10g)	10 g	Boar's Head
Deli Cooked Ham (2 oz / 56g)	9.1 g	K-State Housing

Understanding the Data in the Table

Nutritionix Data: The discrepancy between the small (23g) and medium (42g) slice sizes highlights the importance of portion weight. Always check the serving size listed on the package to understand the protein you're consuming.
Brand Specifics: The Boar's Head example shows a relatively high protein count for what is considered a single serving, emphasizing brand differences in processing and recipe.
Serving Size Consistency: To get an accurate comparison, it's best to look at the protein content per 100 grams if available, or calculate it based on the serving size provided, as shown with the Tesco data.

Making a Healthy Choice at the Deli Counter

While deli ham offers a quick protein source, it's often high in sodium and preservatives. Here are some tips for making a more informed and healthier choice:

Opt for Leaner Cuts: Ask for lower-fat or extra-lean deli ham options. These typically contain a higher percentage of protein relative to their overall calorie count.
Check the Label: If buying pre-packaged, always read the nutrition label. Look for options with lower sodium content and fewer added sugars or ingredients.
Consider Alternatives: If you are trying to minimize processed meat intake, consider other high-protein deli options like oven-roasted turkey breast, which is often leaner and lower in sodium.
Mind Your Portions: The protein from a single slice is a small part of a complete meal. Be mindful of how many slices you add to your sandwich or meal to control overall sodium and calorie intake.

Beyond Protein: A Look at Deli Ham's Complete Nutritional Profile

Besides protein, deli ham provides other nutrients but also comes with some drawbacks to consider. It is a good source of selenium, a mineral vital for thyroid function, but it also contains high levels of sodium.

Nutrients in Deli Ham

Selenium: A single serving of ham can provide a significant portion of your daily recommended intake of this important mineral.
B Vitamins: As a pork product, ham can be a source of B vitamins like thiamin and niacin.
Iron and Zinc: It also contains essential minerals like iron and zinc, which play roles in oxygen transport and immune function.

Health Concerns

Sodium: The curing process for ham and other deli meats often involves high amounts of sodium. High sodium intake is linked to increased blood pressure and other health issues.
Processed Meat Risks: The World Health Organization (WHO) classifies processed meats as Group 1 carcinogens, meaning there is strong evidence linking them to cancer. However, this risk is associated with regular, high consumption and is not an immediate danger from occasional consumption. Read more about the World Health Organization's classification of processed meat.

Conclusion: Finding the Balance

The protein content in a deli slice of ham is influenced by a variety of factors, including slice size, brand, and specific cut. While a single slice can contain anywhere from 3 to over 10 grams of protein, it is essential to consider the overall nutritional profile, especially the high sodium levels. By choosing leaner, lower-sodium options and being mindful of portion sizes, you can incorporate deli ham into a balanced diet. Combining it with vegetables and whole grains is a simple way to create a more nutritious meal.

Frequently Asked Questions

A typical, small deli slice (around 23g) contains approximately 3.9 grams of protein. However, this can vary greatly, with a thicker slice potentially offering over 9 grams.

Yes, deli ham is a source of protein. It can be a convenient way to add protein to a meal. However, it's also often high in sodium and should be consumed in moderation as part of a balanced diet.

The protein difference is primarily due to weight. A thicker slice simply has more mass and, therefore, more protein. For example, a small 23g slice has less protein than a medium 42g slice.

The protein content can be similar, but honey ham often contains more sugar, which slightly alters the overall macronutrient balance compared to regular cured ham.

Yes, leaner alternatives like oven-roasted turkey breast or chicken breast typically offer a higher protein-to-fat ratio and often contain less sodium than processed ham varieties.

Deli ham is usually high in sodium, which can increase blood pressure if consumed excessively. While it offers protein, the high sodium levels should be considered, especially for those with hypertension or other health concerns.

You can include deli ham in a weight-loss diet, but it's best to choose extra-lean, lower-sodium versions and pay attention to portion sizes. The protein content helps with satiety, but the high sodium and potential for added fats should be monitored.