Ham (sliced) Calories and Macros — Nutrition Facts per 2 slices (56g)

A serving of ham (sliced) — 2 slices (56g) — comes to 92 calories, with 9.3g of protein, 2g of carbs, and 4.9g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Ham (sliced) nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Regular deli ham at roughly 11% fat. Extra-lean ham is about a third fewer calories; either way, sodium is the number to watch — over 1,000mg per 100g.

How does ham (sliced) fit your goals?

With 9.3g of protein per 2 slices (56g), ham (sliced) is a workhorse for anyone tracking macros for weight loss or muscle gain. Protein is the most satiating macro and the hardest to over-eat by accident, which is why high-protein foods anchor most successful cutting and recomposition plans. A single serving covers roughly 6% of a 150g daily protein target — the kind of number that adds up quickly when you build meals around it.

Diet-wise, ham (sliced) fits keto, low-carb, and high-protein eating patterns.

Micronutrients worth noting

Ham (sliced) doesn't stand out on micronutrients at this serving size. Worth flagging on the other side of the ledger: a serving carries 20% of the daily sodium limit, which matters if you eat it often.

How ham (sliced) compares to other proteins

Tracking ham (sliced) without the friction

The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time ham (sliced) hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.

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