How much protein is in cooked ham lunch meat?

November 5, 2025 •

3 min read

According to the USDA, a 3-ounce serving of cured ham provides approximately 14 grams of high-quality protein. For many, this makes cooked ham lunch meat a convenient and versatile source of this essential macronutrient for sandwiches, salads, or a quick snack.

Quick Summary

The protein content of cooked ham lunch meat typically ranges from 14 to over 20 grams per 3-ounce (85g) serving, though the exact amount depends on the cut and processing method. It provides all nine essential amino acids, making it a complete protein. Variations in preparation, like low-sodium or lean cuts, can influence overall nutritional value, including fat and sodium levels.

Key Points

High-Quality Protein: Cooked ham is a complete protein source, containing all nine essential amino acids necessary for muscle maintenance and overall health.
Protein Varies by Cut and Process: The amount of protein in cooked ham lunch meat can range significantly, with leaner, low-sodium varieties often having higher protein-to-fat ratios.
Moderate-to-High Protein per Serving: A standard 3-ounce serving of cooked ham can provide anywhere from 14 to over 20 grams of protein, making it a potent addition to a meal.
Rich in Micronutrients: Beyond protein, ham also offers essential micronutrients such as selenium, zinc, and B vitamins, contributing to immune function and energy production.
Mindful of Sodium and Processing: Being a processed meat, ham is typically high in sodium, so opting for lower-sodium versions and consuming in moderation is recommended.
Weight Management Tool: The high protein content can promote satiety, which may assist with appetite control and weight management when included in a balanced diet.

Cooked Ham Protein Content: A Nutritional Overview

Cooked ham lunch meat serves as a reliable source of protein for many dietary needs. The protein content varies depending on the specific type and how it is processed, but it generally offers a substantial amount per serving. This is particularly beneficial for muscle repair and maintenance, as well as providing a feeling of fullness and satiety. Understanding the nutritional profile beyond just the protein can help make more informed dietary choices.

Typical Protein Values by Serving Size

While specific products will have their own nutrition labels, standardized data from sources like the USDA offers a good baseline for comparison. The serving sizes for lunch meat often vary, so it is helpful to look at it by standard measurements like ounces or grams.

Per 1-ounce serving: A 1-ounce (28g) portion of low-sodium, lean, cooked ham can provide around 6.3 grams of protein.
Per 3-ounce serving: A more common serving size, 3 ounces (85g) of cured ham, typically contains about 14 grams of protein.
Per 100-gram serving: A 100-gram serving (roughly 3.5 ounces) of ham can contain a range of protein, with some sources citing as high as 18.4 to 21.2 grams, depending on leanness and curing.
Per slice (varies): The protein per slice is highly variable, but a couple of thin slices might offer anywhere from 3.5 to 9 grams.

Comparing Ham to Other Deli Meats

When planning a meal, it's useful to compare the protein content of cooked ham with other popular lunch meat options. While ham is a strong contender, other deli meats can offer similar or even higher protein counts, often with different fat and sodium profiles.


Lunch Meat	Approx. Protein (per 3-oz serving)	Approx. Calories (per 3-oz serving)	Notes on Health Profile
Cooked Ham	~14-22 grams	~100-130	All essential amino acids, but can be high in sodium.
Turkey Breast	~25-26 grams	~90-100	Typically leaner and lower in fat and calories than ham.
Chicken Breast	~26 grams	~100-110	Very lean protein source, often lower in sodium than cured meats.
Pastrami	~18 grams	~130-140	Moderate protein with variable fat content. Can be very high in sodium.
Beef Bologna	~10 grams	~270-280	Lower protein and significantly higher in fat than most other deli meats.

Nutritional Advantages Beyond Protein

Beyond its high-quality protein, cooked ham provides several other beneficial nutrients. It is a source of essential minerals like selenium, which is crucial for thyroid function and DNA production. It also contains zinc, which supports immune function and wound healing, and a range of B vitamins, including B6 and B12, which are important for energy metabolism.

How to Incorporate Ham Healthily

To maximize the health benefits and minimize potential risks associated with processed meats like ham, it's wise to consider a few strategies. First, seek out varieties that are lower in sodium, as processed hams can be a significant source of dietary salt. Look for labels that say "reduced-sodium" or "extra-lean". Pairing ham with nutrient-dense foods can also create a more balanced meal. For example, serve it on whole-grain bread with plenty of fresh vegetables or in a salad. Always consider portion size to control overall intake of sodium and saturated fat. Incorporating a variety of protein sources, both animal and plant-based, is also a recommended strategy for a well-rounded diet.

Conclusion: A High-Protein Option with Considerations

Cooked ham lunch meat is a convenient, complete, and high-quality protein source, offering a substantial amount of muscle-supporting protein and other key nutrients like selenium and B vitamins. While it can be a valuable part of a balanced diet, it is important to be mindful of its processed nature and potential for high sodium content. By choosing leaner, lower-sodium varieties and practicing moderation, one can enjoy the nutritional benefits of ham. As with any food, variety is key, and incorporating a mix of different protein sources will always be the best approach for optimal nutrition. For a more detailed look at the nutritional content of various ham products, consult reputable sources like the USDA or the nutrition information provided by manufacturers.

Frequently Asked Questions

The amount of protein in a single slice of cooked ham can vary greatly depending on its thickness and weight, ranging from around 2.5 to over 4 grams per thin slice.

Yes, leaner cuts of ham typically contain a higher percentage of protein by weight because there is less fat displacing the protein.

Turkey breast lunch meat is generally leaner and provides a higher protein content per serving than most cooked ham varieties. For example, a 3-ounce serving of turkey can contain more protein than a comparable serving of ham.

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

Ham's high protein content can promote a feeling of fullness, which may be beneficial for weight loss. However, its high sodium and preservative content should be considered, so it is best to choose lean, low-sodium options in moderation.

Yes, the protein content can vary depending on the type of ham and how it is processed. For instance, a cured ham might have a different protein-to-fat ratio than a fresh or deli-style ham.

In addition to protein, ham is a source of several vitamins and minerals, including selenium, zinc, and B vitamins like B12.