Nutrition Diet: How Many Calories in a Slice of Spam?

November 11, 2025 •

4 min read

While a standard two-ounce serving of Spam Classic contains around 174-180 calories, the question of how many calories in a slice of Spam? has a more nuanced answer. The precise amount depends on the thickness, with a typical pan-fried slice containing approximately 74 calories. Understanding this difference is crucial for anyone counting calories or managing their intake of processed foods.

Quick Summary

A standard slice of Spam contains approximately 74 calories, while a 2-ounce serving holds 174-180 calories. This processed meat is high in fat and sodium, meaning moderation is essential for incorporating it into a balanced diet alongside fresh vegetables and other whole foods.

Key Points

Variable Calories: The calorie count for a slice of Spam depends on its thickness, with a standard slice having approximately 74 calories, compared to a full 2-ounce serving with 174-180 calories.
High in Fat and Sodium: Spam is high in total fat, saturated fat, and especially sodium, packing nearly one-third of the recommended daily value in a single serving.
Healthier Varieties Available: Options like Spam Lite and Spam Oven Roasted Turkey offer significantly fewer calories, less fat, and less sodium than the classic version.
Cook with Caution: The way Spam is prepared affects its nutritional value; air-frying or draining it after cooking can help reduce its overall fat and saltiness.
Pair with Whole Foods: To balance its nutritional profile, pair Spam with fresh vegetables, whole grains, and other high-fiber ingredients.
Moderation is Essential: As a processed meat, Spam should be consumed occasionally as part of a varied diet, not as a primary protein source.

Understanding Spam's Nutritional Profile

Spam, a canned cooked meat product created by Hormel Foods in 1937, consists of ground pork, ham, salt, water, potato starch, sugar, and sodium nitrite. While high in protein, its primary characteristics from a nutritional standpoint are its high fat, saturated fat, and sodium content. A standard 2-ounce (56-gram) serving of Spam Classic contains approximately 174-180 calories, 15-16 grams of fat, 6 grams of saturated fat, and 790 mg of sodium, which is about 34% of the recommended daily value. This dense nutritional profile is why it's categorized as an energy-dense, nutrient-poor food.

The Calorie Count: Slice vs. Serving

For those preparing Spam, the size of a "slice" is rarely uniform. However, several nutrition databases provide estimates. A typical, thinly cut slice may contain around 74 calories, based on a 100g serving having 353 calories. Conversely, if you are simply using the standard 2-ounce serving size, you are looking at nearly double the calories of a single slice. It's also important to remember that frying the Spam, a common cooking method, adds additional fat and calories, depending on how much oil is used. The method of preparation and the portion size are the most significant factors that influence your final calorie intake.

Comparison of Spam Varieties

Not all Spam is created equal, especially when it comes to calories, fat, and sodium. The following table compares the nutritional information for a standard 2-ounce (56-gram) serving of several popular varieties. This comparison is helpful for making a more informed dietary choice if you choose to consume Spam.


Variety	Calories (kcal)	Total Fat (g)	Sodium (mg)
Spam Classic	180	16	790
Spam Lite	110	8	580
Spam Oven Roasted Turkey	80	6	560
Spam Less Sodium	170	15	580

As the table shows, opting for a variety like Spam Lite or Spam Oven Roasted Turkey can significantly reduce your calorie, fat, and sodium intake compared to the Classic version. The less sodium versions also provide a good option for those monitoring their salt intake.

How to Incorporate Spam into a Balanced Diet

For those who enjoy the flavor of Spam, it's possible to include it as an occasional treat while maintaining a healthy, balanced diet. The key is moderation and thoughtful preparation. The overall nutritional quality of your meal depends on what you pair it with.

Practical tips for a balanced meal with Spam:

Pair with Fresh Foods: Combine Spam with plenty of fresh, vitamin-loaded vegetables and fiber-rich foods, such as in a salad or a stir-fry with broccoli, bell peppers, and onions.
Use as a Flavoring: Instead of making Spam the main protein, use small, crispy cubes of it to add a burst of savory flavor to dishes like fried rice or pasta, similar to how bacon bits are used.
Reduce Sodium: When cooking, drain and rinse the slices after frying to remove some surface salt. Also, opt for the lower-sodium varieties and avoid adding extra salt to the rest of the dish.
Control Portion Size: Use Spam as a small component of your meal, rather than the primary focus. A single slice in a sandwich or a few cubes in a dish can go a long way.
Healthier Cooking Methods: Instead of traditional pan-frying with additional oil, consider air-frying slices for a crispy texture with less added fat.

The Verdict: A Treat, Not a Staple

While a slice of Spam offers a quick source of protein, it is ultimately a processed meat product high in saturated fat and sodium. Its long shelf life and convenience made it a staple during World War II, but in a modern diet, it should be treated as an occasional treat rather than a regular protein source. Excessive consumption of processed meats has been linked to potential health issues, including an increased risk of certain cancers, type 2 diabetes, and heart disease. By being mindful of your portions, choosing lower-sodium varieties, and pairing it with fresh, whole foods, you can enjoy Spam in a way that minimizes its less desirable nutritional aspects.

For more guidance on reducing your overall sodium intake, consult resources from the Centers for Disease Control and Prevention.(https://www.cdc.gov/salt/reduce-sodium-intake/index.html)

Conclusion

In summary, the number of calories in a slice of Spam can vary, but it is substantially less than a standard 2-ounce serving. For example, a single, thinly sliced piece might have around 74 calories, while the standard serving contains closer to 180 calories. The high fat, saturated fat, and sodium content categorize Spam as a processed food best consumed in moderation. By choosing healthier varieties, managing your portion sizes, and pairing it with nutrient-dense, whole foods, you can enjoy this iconic canned meat responsibly within a balanced dietary plan.

Frequently Asked Questions

A standard 2-ounce (56-gram) serving of Spam Classic contains approximately 174 to 180 calories. This is significantly more than a typical single slice, which may be much smaller than the official serving size.

Among the common varieties, Spam Oven Roasted Turkey typically has the fewest calories. A 2-ounce serving contains around 80 calories, making it a lower-calorie option compared to the Classic and Lite versions.

Spam is made from six simple ingredients: pork with ham, salt, water, modified potato starch, sugar, and sodium nitrite. It's essentially a processed blend of meat and seasonings cooked in a can.

While Spam does provide protein, it is also very high in fat and sodium. For muscle repair and growth, it's often better to opt for leaner protein sources like chicken, fish, or legumes, which offer more nutrients with less fat and salt.

The primary concerns are its high levels of sodium and saturated fat. High sodium intake can contribute to increased blood pressure, while excessive saturated fat can negatively affect cardiovascular health. As a processed meat, it is also best to limit consumption.

Yes, you can. You can opt for the lower-sodium variety of Spam. You can also drain and rinse slices after frying to remove some of the surface salt. Pairing it with unsalted vegetables and grains also helps balance the sodium in your meal.

To make a meal with Spam healthier, use it as a smaller component for flavoring rather than the main protein. Pair it with plenty of fresh vegetables, whole grains like rice, or use healthier cooking methods like air-frying. Opting for a lower-sodium variety is also a good strategy.