Meat and poultry
How much protein is in ham?
Two slices of deli ham has about 9.3 g of protein.
That's 17 g of protein per 100 g, or 10 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 2 slices | 56 g | 9.3 g | 92 |
| 1 slice | 28 g | 4.6 g | 46 |
| 100 g | 100 g | 17 g | 164 |
How ham compares
Other meat and poultry, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Turkey breastmeat only, roasted | 30 g | 21 g |
| Rotisserie chickenbreast meat | 28 g | 20 g |
| Deli turkeysliced turkey breast, low salt | 22 g | 20 g |
| Chicken breastskinless, roasted | 31 g | 19 g |
| Pork tenderloinlean, roasted | 26 g | 18 g |
| Sirloin steaktop sirloin, lean, broiled | 30 g | 16 g |
| Pork chopcenter loin, lean, broiled | 27 g | 15 g |
| Chicken thighskinless, roasted | 25 g | 14 g |
| Ground turkey93% lean, cooked | 27 g | 13 g |
| Ground beef90% lean, cooked patty | 25 g | 12 g |
| Ground chickencooked crumbles | 23 g | 12 g |
| Ground beef (80/20)80% lean, cooked patty | 24 g | 9.8 g |
| Chicken wingsroasted, with skin | 24 g | 9.4 g |
| Ground lambbroiled | 25 g | 8.8 g |
| Beef jerkychopped and formed | 33 g | 8.1 g |
| Baconbaked | 36 g | 6.5 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. Two slices of deli ham covers about 30% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Ham, sliced, regular (approximately 11% fat)", FDC ID 173864). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.