How much protein is in a slice of Polish ham?

November 29, 2025 •

3 min read

According to nutrition data, a standard slice of pre-packaged deli Polish ham typically contains around 5 grams of protein. This makes it a protein-rich addition to sandwiches, salads, or served simply as a snack. The exact amount of protein in a slice of Polish ham can vary based on brand, thickness, and preparation method.

Quick Summary

A standard slice of deli-style Polish ham provides approximately 5 grams of protein. The specific protein content depends on the brand, slicing thickness, and type of ham, with some variations offering slightly more or less per serving. This makes it a straightforward, high-protein food option.

Key Points

Protein per Slice: A typical deli-style slice of Polish ham provides approximately 5 grams of protein.
Serving Size Matters: A standard 2 oz serving, often consisting of two or more slices, can provide 10-11 grams of protein.
Factors Affecting Protein: The protein content can vary based on brand, slice thickness, and whether it is a fresh deli cut or canned ham.
High Sodium Content: Polish ham is a processed meat and is typically high in sodium, so consumption should be monitored, especially for those watching their sodium intake.
Balanced Consumption: For a healthier approach, pair Polish ham with plenty of vegetables or whole grains to balance sodium and increase fiber.
Good Amino Acid Source: As a meat product, Polish ham provides all essential amino acids, contributing positively to muscle maintenance and growth.

Understanding the Protein in Polish Ham

For many health-conscious individuals, understanding the nutritional content of their food is essential. Polish ham, known for its savory taste and distinct curing process, is a popular choice for sandwiches and cold cut platters. A key nutritional metric for this item is its protein content, which is often surprisingly high for a deli meat. Protein is vital for building and repairing tissues, making enzymes and hormones, and providing a feeling of fullness after eating.

Factors Influencing Protein Content

Several factors can cause the protein amount in a slice of Polish ham to fluctuate:

Brand and Preparation: Not all Polish hams are created equal. Manufacturers like Krakus, FUD, or local delis may use different cuts of pork, curing processes, and water content. Some may also add pea protein or other ingredients to enhance texture and flavor.
Slice Thickness: A 'standard' slice is subjective. A thick, hand-cut slice from a deli will contain significantly more ham and, therefore, more protein than a thin, pre-packaged version. For instance, while a 1 oz (28g) slice of original Krakus offers 5g of protein, a 2 oz (56g) serving can contain 10-11g.
Type of Ham: Within Polish ham varieties, there are differences. A canned version might have slightly different nutritional values than a fresh, deli-sliced smoked ham. Always check the specific product's nutrition label for the most accurate information.

Typical Nutritional Values for Deli Polish Ham

For a reference point, here is a general nutritional breakdown based on a typical 1 oz (28g) deli-style slice:

Protein: Approximately 5 grams
Calories: Around 25-30 kcal
Fat: About 0.5 grams
Carbohydrates: Often 0-1 grams
Sodium: Varies significantly by brand, but can be a high source

It's important to remember that these values are for a single, thin slice. A serving size often consists of two slices, doubling the protein intake but also increasing sodium and other factors.

Comparison of Polish Ham with Other Hams

To put the protein content of Polish ham into perspective, comparing it with other popular types of ham is helpful.


Type of Ham	Protein (per 1 oz serving)	Other Key Characteristics
Polish Ham (Deli Sliced)	~5 grams	Distinctly cured and often smoked; includes added ingredients.
Cooked Sliced Ham	~4-5 grams	Standard, often less spiced than Polish ham. Slicing thickness can vary significantly.
Dry-Cured Ham (e.g., Prosciutto)	~5 grams	Aged during a dry-curing process; much thinner slices are typical.
Virginia Ham	~4-6 grams	Salt-cured, aged, and typically has a robust, salty flavor.
Black Forest Ham	~5 grams	A German creation that is dry-cured and smoked with pine or fir wood.

The Role of Ham in a Balanced Diet

While Polish ham is a good source of protein, it is also a processed meat. This means it often contains preservatives like sodium nitrite and can be high in sodium. For moderate consumption, it can be a part of a healthy, balanced diet, providing essential amino acids. However, individuals with high blood pressure or those monitoring their sodium intake should be mindful of portion sizes.

Here's a list of ways to enjoy Polish ham while keeping your diet balanced:

Combine with vegetables: Add thin slices of ham to a salad or wrap with plenty of fresh vegetables for added fiber and nutrients.
Pair with whole grains: Use Polish ham with whole-grain bread instead of refined options to increase fiber intake.
Limit portion size: Be aware of your serving size. While one slice is fine, consistently having multiple servings a day could lead to high sodium consumption.
Complement with low-sodium foods: If your ham is high in sodium, pair it with naturally low-sodium foods to help balance the meal.

Conclusion: A Protein-Packed Choice

A single, standard slice of Polish ham is a convenient and effective way to add approximately 5 grams of protein to your meal. The exact amount depends on the brand and thickness, but it consistently offers a solid protein boost. While it is important to be mindful of its processed nature and sodium content, incorporating Polish ham in moderation can contribute to a protein-rich, balanced diet. It stands up well against other ham varieties in terms of protein, making it a reliable and flavorful choice for a quick and satisfying protein source.

For more detailed nutritional information on specific brands and varieties of ham, consult the nutrition database provided by the USDA FoodData Central.

Frequently Asked Questions

Yes, Polish ham is considered a good source of protein, with a standard slice providing around 5 grams. A typical serving size of 2 ounces can offer over 10 grams of protein, making it a beneficial addition for protein intake.

A standard 1 oz slice of deli Polish ham contains about 25-30 calories. The total calorie count will increase with slice thickness and serving size, so always check the product's nutrition label for precise details.

The healthiness depends on the specific variety and preparation. While Polish ham is a good protein source, it is a processed meat that can be high in sodium, similar to many other deli hams. Other hams like dry-cured prosciutto offer comparable protein per ounce, but overall nutritional profiles can differ.

Yes, as a cured and processed meat, Polish ham is generally high in sodium. The amount varies significantly by brand, so checking the nutrition label is crucial, especially for those monitoring their sodium intake.

Yes, Polish ham is a suitable option for low-carb diets. It contains minimal to no carbohydrates, making it a protein-focused food that aligns with low-carb eating plans.

Yes, Polish ham comes in various forms, including pre-packaged deli slices, canned varieties, and different flavors like honey or black pepper. Each version can have slight variations in ingredients and nutritional content.

To reduce sodium, you can pair the ham with fresh, low-sodium ingredients like vegetables, use it as a flavorful accent rather than the main component, and choose a lower-sodium ham product if available.