Just How Much Protein is in Ham Lunch Meat?

Ham is a cut of pork that’s typically cured and preserved, rich in protein and several beneficial nutrients. But eating too much processed meat may raise your risk of certain cancers.

You’ve probably had ham on sandwiches or with holiday meals. It’s a popular deli meat, appetizer, and main dish.

It’s a pork product that comes from pigs’ legs. The red meat is usually preserved with salt or smoke, though this process varies depending on the type.

Ham is high in protein but low in carbs, fat, and fiber. It’s also low in calories when eaten alone.

Just 2 ounces (57 grams) — approximately 3–4 thin slices — of ham provide (1, 2, 3):

Ham is especially high in selenium; depending on the type, it gives you up to 2076% of the daily value (DV) for 2 ounces (57% grams). Selenium is an essential nutrient that aids reproduction, DNA construction, and defense from infections (2, 3, 4).

Compared with poultry and fish, pork products like ham are higher in iron, thiamine, and other B vitamins. Yet, pork may be lower in some nutrients than other red meats, such as beef (5).

Ham also provides all nine essential amino acids, making it a complete protein. Amino acids are important for metabolism, gene expression, and cell communication (6, 7, 8, 9). They help make proteins.

Also, this well-known red meat has good amounts of phosphorus, zinc, and potassium, all of which help your body make energy, fight off infections, and keep your heart healthy (10, 11, 12).

Also, ham and other meats have a lot of carnosine, choline, and coenzyme Q10, which are chemicals that help your body make energy and send messages between cells (13)

Ham begins as a piece of raw pork cut from the hind legs of a pig. It’s then cleaned and cured using one or more of the following methods (14):

Some products like canned ham are mechanically formed. This method preserves, flavors, and finely chops muscle meat from the pig’s leg, then reshapes and packages it.

Cured and mechanically formed hams are the most common, but you can also buy fresh raw ham. Because this type isn’t cured or cooked, you must cook it fully before it’s safe to eat. Cooking a fresh ham takes longer than reheating a cured ham.

Remember that ham’s nutritional value depends on things like the type of pig feed used and the way it was processed (15).

One study found that dry-cured ham had significantly lower levels of the beneficial antioxidant glutathione than fresh pork. Still, most compounds were unchanged, and some amino acid levels even increased after curing (16).

Ham looks and tastes differently depending on the type, as well as where you live. Many cultures maintain unique methods of curing ham.

These varieties differ in nutritional value. The nutrients in 2 ounces (57 grams) of different kinds of ham are shown in this table (17, 18, 19, 20, 21, 22, 23, 24):

As you can see, chopped ham packs far more calories than most other types. There is a wide range in the amount of protein, fat, and sodium. Jamón usually has the most protein, chopped ham the most fat, and country ham the most salt.

Ham is a lean versatile lunch meat that can be a great source of protein in sandwiches, wraps, salads and more. But if you’re watching your protein intake, you may be wondering exactly how much protein is packed into those slices of tasty ham.

The protein content of ham lunch meat can vary depending on the specific type, brand, and serving size But generally, a single serving of ham contains a solid amount of protein – usually around 15-20% of your recommended daily value.

Let’s take a closer look at the typical protein numbers in different types of ham lunch meat.

Protein in Different Types of Ham

There are a few main varieties of ham lunch meat found at your local grocery store deli counter or pre-packaged for sandwiches, Here is the protein content of the most common types

Sliced Honey Ham – 3 oz serving provides about 16g protein
Sliced Smoked Ham – 3 oz serving provides around 18g protein
Sliced Black Forest Ham – 3 oz serving has roughly 14g protein
Sliced Turkey Ham – 3 oz serving contains approximately 12g protein

As you can see, just 3 ounces of any ham delivers a solid protein punch, ranging from 12-18 grams. Honey ham seems to have the most protein due to its minimal processing.

Deli Ham vs. Pre-Packaged Ham

You might be wondering whether deli-sliced ham and pre-packaged ham slices differ much in their protein content.

In most cases, there is little nutritional difference between ham sliced fresh at the deli versus ham lunch meat you buy pre-sliced in packs. The protein numbers are typically similar.

However, avoid any honey-glazed or maple-glazed packaged ham slices, as the added sugar glaze slightly lowers the protein percentage per serving compared to regular sliced ham.

Protein Content of Ham vs. Other Popular Lunch Meats

How does ham stack up against other typical sandwich fillers when it comes to protein? Here is how 3 ounces of some classic lunch meats compare:

Ham – 16-18g protein
Roast Beef – About 16g protein
Turkey – Approximately 17g protein
Salami – Around 15g protein
Bologna – 11g protein

Ham contains a similar amount of protein per serving as other popular lunch meats like turkey, roast beef, and salami. Less processed meats like turkey and roast beef do contain more protein than heavily processed bologna or hot dogs. But ham holds its own as a high-protein sandwich filler.

Daily Protein Needs Met by Ham

The daily recommended protein intake for most adults is around 50 grams. Eating a serving of ham can provide nearly a third or more of your recommended daily protein.

For example:

3 oz serving of ham – 16g protein (32% daily value)
6 oz serving of ham – 32g protein (64% daily value)

As you can see, a hearty 6-inch ham sandwich can supply over half your daily protein needs!

Here is how ham’s protein contributes to different diet needs:

High Protein Diet – Athletes or bodybuilders on high protein diets often aim for 80-150g protein daily. One deli ham sandwich provides 20-40% of their goal.
Weight Loss Diets – When trying to lose weight, diets may include 1.2-1.5g protein per kg of bodyweight. A serving of ham offers roughly 15-25% of that.
Seniors – The increased protein needs of older adults are met easily with ham. A 50g target is fully covered by 6 ounces of sliced ham.

No matter your diet goals, ham is a satisfying source of lean protein at about 7 grams per ounce.

Tips for Picking High Protein Ham

Want to maximize the protein punch from your ham sandwich? Follow these simple tips:

Seek out hams labeled as high-protein, like Healthy Choice Deli Shaved Lower Sodium Ham.
Choose Black Forest ham which typically has slightly more protein than honey ham.
Pick ham with less fat, as lower fat means it’s more protein-dense.
Avoid added sugars in your ham, like honey glazes, which slightly lower the protein percentage.
Read labels and choose brands listing protein content to compare and opt for more protein.
Ask the deli for shaved ham slices versus thicker sliced to get more servings per pound.
Weigh your ham with a food scale to get precise 3-4 ounce protein-rich servings.

Healthy High Protein Ham Recipes

Want to enjoy the power of protein-packed ham? Try these delicious and satisfying recipes:

Ham and Swiss Sliders on Hawaiian Rolls – Spread rolls with Dijon mustard and fill with sliced ham, Swiss cheese, onion, lettuce, and tomato.
Ham Salad Lunch Wrap – Mix diced ham with Greek yogurt, celery, onion, mustard, and herbs. Scoop into whole grain tortilla.
Ham and Pineapple Kabobs – Thread cubes of ham and pineapple onto skewers, brush with teriyaki sauce. Air fry 4 minutes until browned.
Healthy Ham Fried Rice – Sauté riced cauliflower and frozen peas with diced ham and eggs. Sprinkle with green onions.
Broccoli Ham Pasta Salad – Toss fusilli with shredded broccoli, diced ham, sunflower seeds, red onion, and Italian dressing.

The Takeaway

Ham is right up there with other classic lunch meats when it comes to protein content. Just 3-4 ounces of sliced deli ham can provide 15-20 grams of satisfying protein for your sandwiches and salads. Choosing lower sodium, lower fat options can help maximize the protein punch. So savor the flavor and protein power in every bite of this versatile lunch box staple.

how much protein in ham lunch meat

Very high in sodium

Processed meats like ham contribute significant amounts of salt to many people’s diets around the world (54, 55, 56, 57).

In fact, a 2-ounce (57-gram) serving of ham delivers nearly 26% of the DV for sodium (1).

People who eat a lot of salt are more likely to get heart disease, high blood pressure, and kidney failure. So, people with these conditions or who are likely to get them might want to cut down on how much ham they eat (54, 55, 56).

May help maintain muscle mass

Since ham and other pork products contain many amino acids, they’re often considered high quality protein sources. Most likely, eating these proteins on a regular basis may help keep muscle mass and strength up, especially in older adults (40).

Moreover, ham is a good source of the molecule carnosine, which may improve exercise performance (41, 42).

Nevertheless, some studies suggest that the association between dietary protein intake and muscle mass isn’t as strong as initially thought (43).

Fast Food, Deli Meats and More! | Ask Dr. Gundry

FAQ

How much protein is in one slice of ham lunch meat?

Deli Ham
Total Carbohydrate	3.00 g	1%
Dietary Fiber	0.00 g	0%
Sugars	3.00 g
Protein	9.10 g

How much protein is in 2 slices of cooked ham?

Protein (g)	9.3
Energy (kcal)	91.28
Sugars, total (g)	0
Fiber, total dietary (g)	0.73
Calcium, Ca (mg)	13.44

How much protein is in 4 ounces of sliced ham?

Nutrition Facts
How much sugar is in Meat, Ham (4oz)? Amount of sugar in Meat, Ham (4oz): Sugar 3g	–
How much fiber is in Meat, Ham (4oz)? Amount of fiber in Meat, Ham (4oz): Fiber 0g	0%
How much protein is in Meat, Ham (4oz)? Amount of protein in Meat, Ham (4oz): Protein 17g
Vitamins and minerals

Is Ham lunch meat a good source of protein?

Yes, ham lunch meat is a good source of protein. It provides essential amino acids to support muscle growth and repair. 2. What vitamins and minerals can be found in ham lunch meat? Ham lunch meat contains various vitamins and minerals, including vitamin B6, vitamin B12, zinc, and selenium. 3. Is there a high sodium content in ham lunch meat?

Is ham gluten free?

Ham naturally by itself is gluten-free. Although, many companies made their ham with gluten-containing ingredients like broth, spices, and glazes. So, you must prefer brands that indicate they are gluten-free on the packaging.

Does Ham lunch meat have a high sodium content?

Yes, ham lunch meat typically has a higher sodium content. Opt for low-sodium or nitrate-free options to reduce your sodium intake. 4.

Is Ham a low calorie protein?

SUMMARY Ham is a low calorie protein that provides beneficial nutrients and may help you maintain muscle mass. People may avoid or limit meats like ham for a number of reasons, such as their high amounts of preservatives and salt. In addition, ham may have several drawbacks.