Deli slices of ham

Meat

Item Rating: 56/100

1 serving (28 grams) contains 46 calories, 7.2 grams of protein, 1.4 grams of fat, and 0.6 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		389.8
% Daily Value*
Total Fat		11.9 g	15%
	Saturated Fat	4.2 g	21%
	Polyunsaturated Fat	0 g
Cholesterol		135.6 mg	45%
Sodium		3118.6 mg	135%
Total Carbohydrates		5.1 g	1%
	Dietary Fiber	0 g	0%
	Sugars	4.2 g
protein		61.0 g	122%
Vitamin D		0 mcg	0%
Calcium		16.9 mg	1%
Iron		2.5 mg	13%
Potassium		762.7 mg	16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 107 cal (28.8%)

Protein: 244 cal (65.7%)

Carbs: 20 cal (5.5%)

About Deli slices of ham

Deli slices of ham are thinly sliced portions of cured or cooked pork leg, commonly used in Western cuisines for sandwiches, charcuterie boards, and snacks. Originating from traditional European ham-preservation methods, these slices are highly popular for their convenience, flavor, and versatility. Nutritionally, ham is a source of complete protein, with 2 ounces (56g) typically providing around 10g of protein and roughly 70-80 calories. It contains essential minerals such as selenium and zinc, along with minor amounts of B vitamins like B6 and B12. However, sodium levels can be high due to curing processes, with some deli hams exceeding 400mg of sodium per serving.

Health Benefits

• Complete protein content promotes muscle repair and maintenance, with approximately 10g of protein per 2 ounces.
• Selenium, providing about 15% of the daily requirement in 2 ounces, supports immune function and antioxidant activity.
• Rich in zinc, contributing to wound healing and improved immune defense, with roughly 6-10% of the daily value per serving.

Dietary Considerations

Allergens: Contains None (though cross-contamination risks exist in some facilities)

Suitable for: High-protein diets, low-carb diets

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets, kosher and halal diets (unless labeled specifically for these)

Selection and Storage

Store deli slices of ham in the refrigerator at or below 40°F (4°C) for up to 5-7 days when sealed. Use an airtight container or wrap tightly after opening to prevent moisture loss and spoilage.

Common Questions About Deli slices of ham Nutrition

Is deli ham high in protein?

Yes, deli ham is a good source of protein. A typical 2-ounce serving of deli ham contains around 10-12 grams of protein, making it a convenient option for meeting daily protein needs. However, protein content can vary slightly depending on the brand and preparation method.

Can I eat deli ham on a keto diet?

Yes, deli ham can be compatible with a keto diet, as it typically contains 0-2 grams of carbs per serving. Be cautious of flavored or honey-glazed varieties, as they may have added sugars that increase the carbohydrate count.

Are there any health concerns with eating deli ham?

Deli ham is often high in sodium, with a 2-ounce serving containing around 600-900 mg of sodium, which can contribute to high blood pressure if consumed excessively. Additionally, some deli hams contain preservatives like nitrates, which have been linked to health concerns when eaten in large quantities.

What is a recommended portion size for deli ham?

A typical serving size for deli ham is 2 ounces, which is approximately 4-6 thin slices. This provides around 60-90 calories, making it a reasonable portion for most meal plans. Pair it with vegetables or whole grains for a balanced meal.

How does deli ham compare to other deli meats?

Compared to turkey or chicken deli meats, deli ham often has a slightly higher fat content and is saltier. However, it tends to have fewer calories and carbs than salami or bologna. For a leaner option, choose turkey or low-sodium versions of ham to reduce fat and sodium intake.

Data Sources & Scientific References