Calories in Ham, sliced, restaurant
121 calories per 100g (100g)
Restaurant-sliced ham contains 121 calories per 100g serving, making it a relatively lean protein option among pork products. A typical 2-slice portion (about 56g) delivers roughly 68 calories alongside 11g of protein. Whether you're building a sandwich or adding it to a breakfast plate, ham is a calorie-efficient way to hit your protein goals.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 thin slice (1 oz / ~28g) | 28g | 34 |
| 2 slices (~56g) | 56g | 68 |
| 3 slices (~84g) | 84g | 102 |
| 100g (USDA standard serving) | 100g | 121 |
| 4 slices (~112g) | 112g | 136 |
| 6 slices (~168g) | 168g | 203 |
| ½ lb portion (~227g) | 227g | 275 |
Protein
19.6g
65% of calories
Carbs
2.36g
8% of calories
Fat
3.68g
27% of calories
How does this compare?
Restaurant-sliced ham is notably leaner than many other pork products — for example, pork bacon can deliver over 500 calories per 100g, while pork sausage typically lands around 300+ calories per 100g. Ham's low fat content (3.68g per 100g) makes it one of the lighter choices within the pork category.
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- 1.
Stick to 2–3 slices (56–84g) as a sandwich filling to keep your meal under 105 calories from the ham alone, leaving room for toppings and bread.
- 2.
Pair ham with high-fiber vegetables like lettuce, tomato, and cucumber — they add volume and nutrients without meaningfully increasing calorie count.
- 3.
Watch out for condiments: a tablespoon of mayo adds ~90 calories, which can quickly outweigh the calories in the ham itself. Opt for mustard at just ~10 calories per tablespoon.
- 4.
At a restaurant, ask for your ham portion to be weighed or request a specific number of slices so you can accurately track your intake.
- 5.
Because ham is naturally high in sodium (typical for cured pork), balance your overall daily sodium budget if you're having a generous portion — this matters more for heart-health management than calorie control.
Common Questions About Calories in Ham, sliced, restaurant
How many calories are in 2 slices of restaurant ham?
Two standard slices of restaurant ham (approximately 56g) contain about 68 calories, with roughly 11g of protein and 2g of fat.
Is restaurant-sliced ham good for weight loss?
Ham can fit well into a calorie-controlled diet. At 121 calories per 100g and nearly 20g of protein, it provides strong satiety per calorie. Just be mindful of sodium and high-calorie accompaniments like sauces or cheese.
How does restaurant ham compare to deli ham in calories?
Restaurant-sliced ham and deli ham are very similar calorically — both typically range from 110–135 calories per 100g depending on the cut and preparation method. Restaurant ham may vary slightly based on glazes or seasonings used.
How many calories are in a ham sandwich from a restaurant?
A basic restaurant ham sandwich with 2–3 slices of ham (68–102 calories), two slices of bread (~160–200 calories), and light condiments typically totals 250–400 calories depending on toppings and bread type.