Nutrition Diet: How much fat is in a thin slice of ham?

November 5, 2025 •

4 min read

According to nutrition data, a single thin slice of deli ham can contain as little as 0.8 grams of total fat, making it a relatively low-fat protein option depending on the specific product. Understanding how much fat is in a thin slice of ham? requires a closer look at the different types of ham, processing methods, and portion sizes.

Quick Summary

The total fat in a thin slice of ham varies widely based on the cut and processing, often ranging from less than 1g to over 2g. Different ham products have varying fat-to-protein ratios, with extra-lean and unprocessed versions being the lowest in fat and sodium. Comparing nutritional labels and choosing specific deli cuts helps manage dietary fat intake.

Key Points

Variable Fat Content: The fat in a thin slice of ham can range from under 1g to over 2g, depending on the cut and brand.
Processing Matters: Curing and other processing methods add sodium and can increase the fat content, so check labels for extra-lean or lower-sodium options.
Ham is Leaner than Salami: Compared to other deli meats like bologna and salami, ham is generally a leaner, lower-fat choice.
Choose Extra Lean: For the lowest fat option, select extra-lean deli ham and consider buying from the deli counter for better control over thickness.
Look Beyond Fat: While focusing on fat, also be mindful of the high sodium content common in processed ham.
Incorporate Mindfully: Use ham in moderation to complement balanced meals, rather than as a primary source of fat.
Ham is Rich in Protein: Despite variations in fat, ham provides a good source of protein, along with minerals like selenium and zinc.

Understanding the Fat Content in Ham

The fat content of a thin slice of ham is not a one-size-fits-all number. It is heavily influenced by factors such as the cut of pork used, the curing process, and the specific brand. Deli counter meats, for instance, might be different from pre-packaged varieties. While ham is generally known for being a leaner meat compared to, say, salami or bologna, it is important to check the nutritional information for the specific product you are buying.

Typical Fat Content per Slice

For a standard thin slice of deli ham (around 28g), the fat content is typically quite low. Nutritionix lists a single slice of deli ham with approximately 0.8g of total fat and just 0.2g of saturated fat. Another source, for a similar slice size, lists around 2g of fat. The variation is tied to whether the ham is extra lean, regular, smoked, or honey-roasted, as well as the brand's recipe. Extra-lean options are explicitly marketed to contain less fat.

Impact of Processing on Fat and Sodium

Processed meats like ham are cured with salt and often contain additives and preservatives, such as nitrates and nitrites, to extend shelf life and enhance flavor. This processing directly affects the sodium and fat content. For example, some ham products, especially those that are honey-roasted or glazed, might have added sugars and higher fat content. When managing fat intake, it is crucial to consider the overall nutritional profile, including sodium, which is often high in processed deli meats.

Making Leaner Choices

To ensure you are selecting the healthiest option, here are some tips:

Read the Label: Look for ham with low total and saturated fat percentages. The label can help you find products marked 'extra lean' or 'reduced fat'.
Compare Brands: Don't assume all thin-sliced ham is the same. Comparing the nutritional information panel across different brands is essential for finding the lowest fat option.
Consider the Cut: The cut of the ham can make a difference. For whole, bone-in ham, the butt end is often considered meatier and less fatty than the shank end.
Buy from the Deli Counter: Buying from the deli counter often gives you more control over the thickness of your slice, and the meats may be fresher and less processed than pre-packaged options.
Look for 'Uncured' or 'No Nitrates Added': While not directly related to fat content, choosing ham with no added nitrates can reduce your intake of these preservatives, which is a consideration for some individuals.

Comparison: Ham vs. Other Deli Meats


Deli Meat	Approximate Fat Per Slice (28g)	Saturated Fat Per Slice (28g)	Notes
Ham	0.8–2 g	0.2–0.5 g	Generally lower in fat than other pork options; look for extra-lean cuts.
Turkey Breast	Lower than ham	Lower than ham	A very lean option with high protein content, though some versions contain fillers.
Chicken Breast	Lower than ham	Lower than ham	Similar to turkey, often the leanest choice available.
Roast Beef	Around 1 g	Around 0.5–1 g	Can be low in fat, depending on the cut (e.g., bottom round is lean).
Bologna	Higher than ham (~3.5 g)	Higher than ham (~3.5 g)	Significantly higher in fat and calories.
Salami	Higher than ham (~2.6 g)	Higher than ham (~2.6 g)	Much higher in fat and sodium, making it more of an occasional treat.

Integrating Ham into a Balanced Diet

To enjoy ham while maintaining a healthy diet, moderation and mindful pairings are key. A thin slice of lean ham can be a good source of protein, along with important vitamins and minerals like selenium, phosphorus, and B vitamins.

Here are some ideas for healthy meals featuring ham:

Use one or two thin slices in a sandwich with whole-grain bread and plenty of vegetables like lettuce, tomato, and cucumber.
Chop up a slice and add it to a salad for a burst of protein.
Wrap it around a vegetable stick, like asparagus or bell pepper, for a low-carb, protein-rich snack.
Dice it and mix into a vegetable omelet for a flavorful breakfast.

For more information on the health benefits and potential downsides of ham and other processed meats, consult resources from reputable health organizations like Healthline.

Conclusion: Finding the Right Balance

Ultimately, a thin slice of ham is relatively low in fat, but its overall healthfulness depends on the specific product chosen and its place in your overall diet. By checking labels, opting for extra-lean and lower-sodium varieties, and consuming it in moderation as part of a balanced diet rich in whole foods, you can enjoy ham without derailing your nutritional goals. Be aware of the added sodium and preservatives, and use ham as a small protein addition rather than the centerpiece of a meal.

Frequently Asked Questions

A typical thin slice of deli ham (around 28g) contains approximately 0.8g of total fat, with only 0.2g being saturated fat, according to specific nutrition databases.

Extra-lean ham is a variety specifically processed to contain less fat than regular ham. When checking the nutrition label, extra-lean options will have a lower total fat and saturated fat count per serving.

The fat content can vary between pre-packaged and deli counter ham. Deli counter options sometimes offer fresher, less processed varieties, while pre-packaged brands have different recipes that can influence fat, sodium, and other additive levels.

Ham is generally lower in fat than other popular deli meats like salami and bologna. However, it is often higher in fat than lean poultry options such as turkey breast or chicken breast.

The fat content is affected by several factors, including the cut of pork (e.g., shank vs. butt), the breed of the animal, the diet of the animal, and the specific processing or curing method used by the manufacturer.

While higher-fat ham can still offer protein, it comes with increased calories and saturated fat. Healthier diets generally prioritize leaner cuts and lower sodium options. Some high-fat hams, like acorn-fed Iberian ham, may contain more healthy monounsaturated fats, but moderation is still recommended.

To find the leanest ham, look for labels marked 'extra lean' or 'low-fat'. Additionally, compare the nutrition facts panel of different brands and consider opting for deli ham where you can specify the thickness of your slice.

Saturated fat is a type of fat found in ham, and in excess, it can contribute to increased cholesterol levels. While some ham contains relatively low saturated fat (0.2-0.5g per slice), it's still a factor to consider for heart health.