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Ham

High Protein

1 slice deli ham (23 g) per serving.

3.9g
protein per serving
Calories
25
per serving
Protein density
15.6
g per 100 cal
Calorie cost
6.4
cal per 1g protein
To hit 30g protein
7.7 slices
177g · 192 cal

Macro breakdown

Protein3.9g(64%)
Carbs0.2g(3%)
Fat0.9g(33%)
Fiber0g

Tips to maximize protein

1.Store Ham in the refrigerator and use within 3-5 days of purchase
2.For meal prep, cook in batches and portion into containers for easy weekday meals
3.Season with herbs and spices for variety without adding calories
4.Let meat rest after cooking to retain juices and maximize tenderness
5.Pair with vegetables and whole grains for a balanced meal

Pairs well with

🥛
Greek yogurt
17g
100 cal
🌾
Quinoa
8.1g
222 cal
🥦
Broccoli
3.7g
55 cal
🥦
Sweet Potato
2.3g
103 cal

Similar high-protein foods

🍗
Anchovies
1 oz canned anchovies (28 g)
8.1g
🍗
Sardines
3 oz canned sardines (85 g)
21.3g
🍗
Bacon
2 slices cooked bacon (23 g)
7.8g

Frequently Asked Questions

Ham contains 3.9g of protein per serving. This makes it a moderate protein source with a protein density score of 15.6 (grams of protein per 100 calories).

You need approximately 7.7 servings of Ham to reach 30g of protein, which would provide about 192 calories. Consider combining with other protein sources for a more practical portion size.

Ham provides 3.9g of protein for 25 calories, giving it a calorie cost of 6.4 calories per gram of protein. This excellent protein-to-calorie ratio makes it a great choice for weight loss.

Ham can be grilled, baked, pan-seared, or slow-cooked. For optimal nutrition, avoid deep frying and choose methods that don't require excessive added fats. Season with herbs, spices, and citrus for flavor without extra calories.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16