Is There a Low Calorie SPAM? Your Guide to Lighter Luncheon Meat

November 11, 2025 •

4 min read

Over 7 billion cans of SPAM have been sold worldwide since its introduction in 1937. For those watching their weight, the question often arises: is there a low calorie SPAM? The answer is yes, with options like SPAM Lite and Turkey SPAM providing significantly fewer calories than the classic version, appealing to health-conscious consumers who still enjoy the iconic taste.

Quick Summary

This guide details the existence of low calorie SPAM alternatives, comparing SPAM Lite and Turkey SPAM to the original. It covers their nutritional differences, ingredients, flavor profiles, and explains how they achieve a lighter profile, helping consumers choose a product that aligns with their dietary needs.

Key Points

SPAM Lite: This variety is a low calorie SPAM, offering 33% fewer calories, 50% less fat, and 25% less sodium than SPAM Classic.
SPAM Oven Roasted Turkey: The lowest calorie SPAM option available, with only 80 calories per serving, making it an ideal choice for strict calorie counters.
Ingredient Differences: SPAM Lite includes mechanically separated chicken, while the Turkey version uses primarily turkey meat, which accounts for the varying nutritional content.
Flavor Profile: SPAM Lite has a milder, less salty taste than the original, making it more versatile, while Turkey SPAM has a distinct poultry flavor.
Moderate Consumption: Although lower in calories, these processed meat products are still high in sodium and should be consumed in moderation as part of a balanced diet.
Alternative Options: For the healthiest alternative, consider fresh, lean protein sources such as chicken or tofu, and use lighter SPAM varieties as an occasional treat.

Navigating the SPAM Aisle: Classic vs. Lighter Options

While the classic SPAM is famous for its rich, salty flavor, its high fat and calorie content can be a concern for those managing their weight or following a restricted diet. In response, Hormel Foods, the brand behind SPAM, has introduced varieties that offer the distinct taste with reduced nutritional impact. The most prominent of these are SPAM Lite and SPAM Oven Roasted Turkey.

SPAM Lite: The Original Lower-Calorie Version

SPAM Lite was one of the first varieties introduced to address consumer demand for a healthier product. It achieves a lower calorie count primarily by reducing the fat content compared to SPAM Classic. A serving of SPAM Lite contains approximately 33% fewer calories, 50% less fat, and 25% less sodium than the original. This is achieved by using a leaner mix of pork and including mechanically separated chicken in the recipe. The result is a slightly less greasy and firmer product that still delivers the familiar flavor, though some notice a milder taste profile compared to the saltier Classic.

SPAM Oven Roasted Turkey: The Lightest Choice

For those seeking the lowest calorie option, SPAM Oven Roasted Turkey is the clear winner. By replacing pork with turkey, the calorie count is further reduced. This version boasts the lowest calories of all varieties, with a serving providing just 80 calories compared to 110 in SPAM Lite and 180 in SPAM Classic. This makes it an excellent alternative for anyone strictly counting calories. The flavor, as expected, is more akin to traditional ham or oven-roasted turkey, appealing to those who prefer a less pork-heavy taste.

Nutritional and Ingredient Differences

Here is a comparison table outlining the key nutritional differences between the classic, lite, and turkey varieties based on a standard 2 oz (56g) serving:


Nutrient	SPAM Classic	SPAM Lite	SPAM Oven Roasted Turkey
Calories	180	110	80
Total Fat	16g	8g	6g
Saturated Fat	6g	3g	2.5g
Sodium	~790mg	~580mg	~570mg
Protein	7g	9g	9g

It's important to note the slight variations in ingredient lists. SPAM Lite contains a combination of pork with ham and mechanically separated chicken. In contrast, SPAM Oven Roasted Turkey is made predominantly from turkey. These ingredient changes are what account for the distinct flavor and nutritional profile of each product.

How They Achieve a Lighter Profile

The reduction in calories, fat, and sodium is a result of specific ingredient and processing changes.

Leaner Meat Selection: For SPAM Lite, Hormel uses a leaner cut of pork and incorporates mechanically separated chicken to lower the overall fat content.
Meat Substitution: In the case of SPAM Oven Roasted Turkey, the use of turkey instead of pork significantly cuts down on fat and calories, as turkey is generally a leaner protein source.
Sodium Management: The reduction in sodium is achieved by adjusting the salt levels in the recipe. While still a processed meat with considerable sodium, both Lite and Less Sodium varieties offer a noticeable decrease compared to the original.

Cooking and Flavor Considerations

The taste and texture differences can influence how you choose to use these products. SPAM Classic is known for its intense flavor, which is a standout in dishes where it's the star ingredient. SPAM Lite, being less salty and greasy, serves as a more versatile canvas, allowing other ingredients to shine. The firmer texture of SPAM Lite also means it holds up well in sandwiches or when pan-fried. SPAM Oven Roasted Turkey provides a lighter, more poultry-like flavor, which can be a refreshing change for those who find the classic too rich. Its lower fat content means it can brown up nicely without releasing as much grease during cooking.

Conclusion: The Right Choice for Your Diet

To conclude, there are indeed low calorie SPAM options available, specifically SPAM Lite and SPAM Oven Roasted Turkey, with the latter being the lowest in calories. While these versions offer a reduced calorie and fat profile, it's crucial to remember they are still processed meats high in sodium, and should be consumed in moderation as part of a balanced diet. When deciding between them, consider your specific health goals and flavor preferences. SPAM Lite is a good compromise for those who want a lighter version close to the original, while Turkey SPAM is ideal for those seeking the lowest calorie count possible. For a truly healthy alternative, lean proteins like fresh chicken, turkey, or plant-based options remain the best choice, but for an occasional treat, these lighter SPAM varieties offer a sensible alternative.

For further reading on balanced diets and the role of processed meats, the World Health Organization provides guidelines and information on its consumption.

Frequently Asked Questions

Yes, SPAM Lite is genuinely lower in calories compared to the classic version. It contains 110 calories per 2 oz serving, which is 33% fewer calories than SPAM Classic's 180 calories for the same serving size.

SPAM Oven Roasted Turkey has the fewest calories, at just 80 per serving. This is even lower than SPAM Lite and significantly less than SPAM Classic.

The flavor in low calorie versions comes from the combination of meats used (pork and chicken in SPAM Lite, turkey in Turkey SPAM), along with a blend of spices, sugar, and salt. The flavor is often milder than the original due to the lower fat and sodium content.

SPAM Lite is a 'healthier' option in comparison to SPAM Classic, as it has 33% fewer calories, 50% less fat, and 25% less sodium. However, it is still a processed meat product high in sodium and preservatives, so it's not a truly 'healthy' food.

Yes, you can use low calorie SPAM varieties in most recipes that call for classic SPAM. The flavor and texture will be slightly different, but SPAM Lite, for instance, is noted for its versatility in dishes like sandwiches or fried rice.

Yes, SPAM Oven Roasted Turkey is a non-pork alternative that also happens to be the lowest in calories. SPAM Chicken is another option available in some markets.

SPAM Lite is 25% less salty than SPAM Classic because the recipe uses a reduced amount of sodium chloride (salt). This makes it a better 'canvas' for other flavors in a meal, according to some reviewers.