Nutrition Diet: How many calories are in 1 oz of sliced deli ham?

October 24, 2025 •

2 min read

A single ounce of regular sliced deli ham, with approximately 11% fat, contains about 46 calories, but this can differ based on the specific cut and brand. Beyond just answering the question of how many calories are in 1 oz of sliced deli ham?, understanding the full nutritional profile, including sodium and fat content, is key to incorporating it into a balanced diet.

Quick Summary

The calorie content of deli ham varies based on its fat and sodium levels. While a convenient source of protein, it is also a processed meat often high in sodium and potentially containing preservatives. Leaner, lower-sodium varieties and fresh alternatives offer healthier options for balanced nutrition.

Key Points

Calorie Count Varies: A single ounce of regular deli ham contains about 46 calories, but this can be lower (around 31 calories) for extra-lean varieties.
High in Protein, But Also Processed: Deli ham is a good source of protein, but it is also a processed meat, meaning it is often high in sodium and may contain preservatives like nitrates.
Sodium Content is a Major Consideration: Due to curing processes, deli ham can be very high in sodium, which is linked to an increased risk of heart disease and high blood pressure.
Look for Healthier Labels: Opt for products labeled 'low sodium' or 'uncured' to reduce your intake of salt and artificial preservatives.
Leaner Deli Meats Are Better Alternatives: Other options like roasted turkey breast or lean roast beef are generally lower in calories, fat, and sodium.
Practice Moderation: Deli meats should be enjoyed in moderation as part of a balanced diet rich in whole, unprocessed foods like vegetables and lean proteins.
Balance Your Plate: Pair a smaller portion of deli ham with fresh vegetables and whole grains to boost nutrients and fiber, and to feel fuller longer.

Understanding the Nutritional Profile of Sliced Deli Ham

The number of calories in a 1 oz (28g) serving of sliced deli ham is not a universal number; it is influenced by several factors, including the specific cut, brand, and processing method. For instance, a 1 oz slice of regular deli ham, which typically contains around 11% fat, provides approximately 46 calories. In comparison, extra-lean deli ham can have as few as 31 calories per ounce, while some low-sodium, cooked hams might have around 48 calories per ounce. These differences highlight the importance of reading nutrition labels to accurately track caloric intake.

How to Interpret the Calories and Macronutrients

A standard 1 oz slice of deli ham typically offers protein, fat, and minimal carbohydrates. A significant nutritional consideration is its high sodium content due to processing.

Beyond Calories: The Pros and Cons of Deli Ham

While providing nutrients like protein, selenium, and B vitamins, deli ham's processed nature, high sodium content, and the use of nitrates and nitrites are potential drawbacks. The World Health Organization classifies processed meat as a Group 1 carcinogen.

Comparing Deli Ham to Other Lunch Meat Options

Choosing healthier deli meat involves more than just calorie counts. The table below compares nutritional values for a 1 oz (28g) serving of various deli meats.


Deli Meat Type	Calories (per 1 oz)	Protein (g)	Fat (g)	Sodium (mg)
Regular Deli Ham	~46	~5	~2	~365
Extra-Lean Deli Ham	~31	~6	~1	~275
Oven-Roasted Turkey Breast	~30	~6	~1	~250
Roast Beef (lean)	~33	~5	~1	~125

Note: Nutritional values are approximate and can vary by brand and processing method.

Options like roasted turkey breast and lean roast beef generally have fewer calories, less fat, and less sodium than regular deli ham. Checking labels is advised.

How to Make Healthier Deli Meat Choices

To reduce potential health risks, opt for 'Lower Sodium' or 'Reduced Sodium' products. Consider 'uncured' options and deli meats from whole cuts. Practice portion control by limiting servings to one or two slices.

Integrating Deli Meats into a Balanced Eating Pattern

Deli meats can be part of a healthy diet in moderation. Balancing them with nutrient-dense foods like vegetables and fruit can create a more balanced meal.

Conclusion: Making Informed Choices for Your Nutrition

The calorie content of 1 oz of regular sliced deli ham is around 46, but its nutritional profile, including high sodium and processed nature, is important. For healthier choices, select lower-sodium or leaner options and consume in moderation as part of a balanced diet focused on whole foods. For more details on the health impacts of processed meats, refer to resources like the World Health Organization {Link: World Health Organization https://www.eatthis.com/is-deli-meat-bad-for-you/}.

Frequently Asked Questions

No, the nutritional content of deli ham can vary significantly based on the cut of meat and the processing method. Factors like fat content, sodium level, and whether it is cured or uncured can all impact its calorie count and overall health profile.

Yes, extra-lean deli ham is generally a healthier choice as it is lower in both calories and fat compared to regular deli ham. However, you should still check the label for sodium content, which can still be high.

The main health concern with deli ham is its high sodium content, which can contribute to high blood pressure and other cardiovascular issues. The use of preservatives like nitrates and nitrites is also a concern for some health experts.

Healthier alternatives include freshly cooked and sliced meats like roasted chicken or turkey, lean roast beef, or plant-based proteins such as hummus or lentil patties. These options typically have lower levels of sodium and fewer additives.

'Uncured' means the ham was preserved with natural ingredients, such as celery powder, rather than artificial nitrates or nitrites. While this may appeal to those avoiding certain preservatives, it does not mean the product is sodium-free or unprocessed, and its sodium content can still be high.

To reduce health risks, consume deli ham in moderation and opt for lower-sodium versions whenever possible. Balance your meal with fresh vegetables and whole grains, and consider alternatives like roasted or grilled meats to minimize your intake of processed foods.

Yes, deli ham is a good source of high-quality protein, which provides all essential amino acids. It also contains beneficial minerals like selenium, zinc, and phosphorus, along with B vitamins.