Is Honey Ham High in Calories? A Comprehensive Nutrition Diet Guide

November 4, 2025 •

3 min read

While a single slice of honey ham often contains fewer than 50 calories, focusing solely on this number can be misleading for overall health goals. The question isn't simply, "Is honey ham high in calories?" but rather, how does its complete nutritional profile, including its significant sodium content, fit into a healthy nutrition diet?

Quick Summary

This guide analyzes the calorie, sodium, and protein content of honey ham, comparing it to other popular deli meats to determine its role within a balanced eating plan.

Key Points

Low Calories per Slice: A single slice of honey ham typically contains a low number of calories, making it appear like a light option.
High Sodium Content: The primary nutritional drawback of honey ham is its significant sodium content, which can be high even in a small serving.
Decent Source of Protein: Honey ham provides a moderate amount of protein, which contributes to daily requirements.
Portion Size is Key: The total calorie and sodium intake largely depends on how many slices are consumed, making portion control important.
Consider Alternatives: Other deli meats like lean turkey breast or specific cuts of roast beef may offer a better nutritional profile, particularly in terms of lower sodium.
Moderation is Crucial: Like most processed meats, honey ham is best enjoyed in moderation as part of a balanced diet rich in whole, unprocessed foods.

Understanding Honey Ham's Calorie Count

When evaluating a food's caloric impact, it is crucial to consider serving size. On a per-slice basis, honey ham is not particularly high in calories. A standard, 1-ounce serving (approximately one to two slices, depending on thickness) of smoked, cooked honey ham contains around 35 calories. This makes it a seemingly low-calorie choice for a sandwich or snack. However, the caloric density can vary significantly depending on the brand and how it is processed. Some lean varieties may be as low as 30 calories per slice, while thicker cuts or those with added ingredients could be higher.

Portion Size Matters: While a single slice is low in calories, consuming multiple slices, as is common in a large sandwich, quickly increases the total calorie count. Four slices, for instance, could amount to 140 calories or more.
Added Ingredients: The final calorie total also depends on what honey ham is served with. Slicing it for a salad is different from piling it onto a sandwich with cheese, mayonnaise, and other toppings.
Overall Macronutrients: The macronutrient breakdown for honey ham is typically protein-dominant, with a smaller percentage of calories coming from fat and carbohydrates. This can be an advantage for those aiming for a high-protein diet.

The Sodium Factor: A Key Consideration

Beyond calories, the most significant nutritional aspect of honey ham is its sodium content. Processed deli meats, including honey ham, are notorious for being high in sodium, which is used for curing, preservation, and flavor. A 2-ounce serving can contribute a quarter or more of the daily recommended sodium intake. For individuals with high blood pressure or those monitoring their sodium levels, this can be a major concern.

Health Implications of High Sodium

Excessive sodium intake can lead to a number of health issues, including increased blood pressure, a higher risk of heart disease, and water retention. The sweetness of the honey glaze on ham can sometimes mask the high saltiness, making it easy to consume too much without realizing the high sodium load.

A Nutritional Comparison: Honey Ham vs. Other Deli Meats

It's important to compare honey ham to other popular deli meats to make an informed choice. The table below provides a quick overview based on typical 2-ounce serving sizes.


Deli Meat	Calories (approx.)	Protein (approx.)	Sodium (approx.)	Fat (approx.)
Honey Ham	60–70	10–12g	~500–600mg	~2g
Roast Beef (lean)	60–70	13–14g	~490–530mg	~2.5–3g
Turkey Breast (sliced)	50–60	13–15g	~400–500mg	~1g

As the table shows, honey ham is comparable to lean roast beef and turkey breast in calorie count, and it provides a solid dose of protein. However, its sodium level is a point of concern when compared to leaner alternatives like turkey. Lean roast beef often has a similar sodium profile to honey ham, but some varieties can be lower.

How to Enjoy Honey Ham Healthfully

While honey ham is not a perfect health food, it can be enjoyed as part of a balanced diet with some conscious effort. Here are some strategies:

Mind Your Portions: Stick to a smaller portion size, like one or two slices, to control both calorie and sodium intake.
Pair with Whole Foods: Balance your honey ham with fresh vegetables, whole-grain bread, and other low-sodium foods to create a more nutritious meal.
Choose Lower-Sodium Options: Check the nutrition labels on different brands. Some companies offer reduced-sodium versions of their deli meats.
DIY Glaze: If preparing a whole ham at home, consider making your own glaze with less sugar and salt. An apple cider vinegar and honey glaze can be a healthier alternative to store-bought options.
Use as a Flavoring: Instead of making it the main component of a dish, use a small amount of chopped honey ham to add flavor to salads, omelets, or soups.

Conclusion

So, is honey ham high in calories? The answer is nuanced. On a per-slice basis, it is relatively low. However, its high sodium content and the potential for larger portion sizes mean it's not a food to be consumed without thought in a healthy nutrition diet. For those looking for a healthier alternative, lean turkey breast often offers a better nutritional profile with less sodium. The key to including honey ham in a healthy diet is moderation and portion control, while being mindful of its overall contribution to your daily sodium intake. By making informed choices, you can enjoy the flavor of honey ham without compromising your dietary goals.

For more detailed nutritional information and comparisons, you can consult sources like the USDA FoodData Central.

Frequently Asked Questions

A standard 1-ounce serving (which is often one or two slices) of pre-packaged honey ham typically contains around 35 to 50 calories, though this can vary by brand and thickness.

Yes, honey ham is a decent source of protein, with a standard serving providing around 5 to 10 grams. However, this is accompanied by a significant amount of sodium.

Honey ham and lean roast beef have similar calorie counts per typical deli serving. However, roast beef may contain slightly less sodium than honey ham.

While the calorie count is relatively low per slice, honey ham's high sodium content can cause water retention and may not be the best choice for all weight loss plans. Moderation and balancing with other low-sodium foods are key.

The primary drawback is its high sodium content. As a processed and cured meat, it contains high levels of sodium, which can have negative health effects if consumed in excess.

Yes. Lean turkey breast and lower-sodium versions of roast beef are often considered healthier alternatives, as they tend to be lower in sodium.

To reduce sodium, you can use smaller portions of honey ham, pair it with low-sodium vegetables and bread, or seek out specifically labeled 'low-sodium' or 'reduced-sodium' deli meats.