Ham Calories: Glazed Holiday Ham, Spiral Slices and Deli Ham
Three ounces of spiral-sliced ham, heated, is 118 calories with 18.9 g of protein in USDA's record, or 107 for the lean alone. Glazed hams read higher on their own labels: HoneyBaked lists 160 calories and 4 g of added sugar per 3 oz of its bone-in ham, and Hormel's Cure 81 spiral ham 170. Sliced deli ham is 60 to 70 calories per 2 oz. All carry a lot of salt: 689 to 1,275 mg of sodium per 3 oz across USDA's records and the brands' labels.
- Spiral ham, 3 oz
- 118 kcal · 18.9 g protein
- Brand hams, 3 oz
- 120–170 kcal · 1–4 g added sugar
- Deli ham, 2 oz
- 60–70 kcal · 9–10 g protein
- Sodium, 3 oz
- 689–1,275 mg · 30–55% of the DV
- PlateLens
- logs ham by the slice, spiral or deli, from a photo or a sentence
Holiday ham calories per 3 oz: spiral, bone-in and boneless
USDA measures cured ham the way it is served, heated through. Its records separate the meat eaten with its rim of fat from the lean alone, and they list the two halves of a bone-in ham apart: the rump and the shank, the richer of the two.
| Ham | Lean and fat | Protein | Lean only | Protein | Sodium |
|---|---|---|---|---|---|
| Spiral-sliced, boneless | 118 | 18.9 g | 107 | 19.2 g | 830 mg |
| Bone-in, rump half | 150 | 20.4 g | 112 | 22.1 g | 702 mg |
| Bone-in, shank half | 162 | 20.7 g | 118 | 22.5 g | 689 mg |
| Boneless, regular (about 11% fat) | 151 | 19.2 g | — | — | 1,275 mg |
| Boneless, extra lean (about 5% fat) | 123 | 17.8 g | — | — | 1,023 mg |
The fat matters most on a bone-in ham: comparing equal 3 oz portions, the lean alone has 38 fewer calories than the rump half eaten with its fat and 44 fewer than the shank half, against 11 on spiral-sliced ham. The fat on its own is 507 calories per 100 g, about 144 an ounce, with little protein, so the lean is where the 20 g or so of protein in a serving comes from.
The words on the package move the numbers too. A whole boneless ham labeled “with natural juices” is 97 calories and 17.5 g of protein per 3 oz in USDA's tables; one labeled “ham and water product” is 105 calories with only 11.8 g, because added water takes the place of meat. Across the heated-ham records cited on this page, eaten with their fat, the range runs from 114 to 191 calories per 100 g.
Glazed and spiral hams on the brands' own labels
Store and mail-order hams print their own panels, and the glaze shows up as added sugar. Per serving as each brand publishes it:
| Ham | Serving | Calories | Protein | Added sugar | Sodium |
|---|---|---|---|---|---|
| HoneyBaked Bone-In Ham | 3 oz | 160 | 16 g | 4 g | 1,030 mg |
| HoneyBaked Boneless Ham | 3 oz | 120 | 17 g | 4 g | 1,180 mg |
| HoneyBaked 6 oz Bone-in Ham Cup | 6 oz | 320 | 32 g | 8 g | 2,060 mg |
| Hormel Cure 81 Bone-In Spiral Sliced Ham, Classic | 3 oz | 170 | 12 g | 1 g | 820 mg |
| Hormel Cure 81 Spiral Half Maple Ham | 3 oz | 160 | 12 g | 2 g | 990 mg |
| USDA spiral-sliced ham, lean and fat | 3 oz | 118 | 18.9 g | 0.9 g total | 830 mg |
HoneyBaked's spiral-sliced bone-in ham is sold glazed, and the label counts the glaze: 4 g of added sugar per 3 oz, 8% of the 50 g Daily Value. Its 6 oz Bone-in Ham Cup doubles everything, to 320 calories and 2,060 mg of sodium. The two Hormel labels list 1 to 2 g of added sugar per 3 oz; the maple ham's ingredient list also names a separate glaze packet, and neither label gives that packet a panel of its own.
What a homemade glaze adds, spoon by spoon
A glaze is mostly sugar, so its calories follow how much of it reaches your slice. USDA's figures for the usual sweeteners, per level tablespoon:
| Glaze sweetener | Per tablespoon | Sugars | Share of the 50 g added-sugar DV |
|---|---|---|---|
| Honey | 64 kcal | 17.2 g | 34% |
| Brown sugar, packed | 52 kcal | 13.3 g | 27% |
| Maple syrup | 52 kcal | 12.1 g | 24% |
A common glaze of one cup of packed brown sugar and a quarter cup of honey holds 1,094 calories and 283 g of sugar for the whole ham. Some of it caramelizes on the surface and some runs into the pan, so no label can say how much lands on one slice. A spoonful is easier to count: a tablespoon (21 g) of honey adds 64 calories, nearly as much as a 60 g slice of the ham under it, at 70.
One slice of ham weighs 13 g or 145 g
“A few slices” is the hardest part of logging ham, because USDA's own slice weights span more than elevenfold, from a wafer of packaged deli ham to one turn of a spiral ham:
| Slice | Weight | Calories | Protein | Sodium |
|---|---|---|---|---|
| Packaged deli ham, 96% fat free | 13 g | 14 | 2.2 g | 123 mg |
| Sliced ham, regular (about 11% fat) | 28 g | 46 | 4.6 g | 228 mg |
| Ham, regular or thin slice | 60 g | 70 | 11.4 g | 689 mg |
| Ham, thick slice | 90 g | 105 | 17.1 g | 1,034 mg |
| Spiral-sliced ham, one slice | 145 g | 202 | 32.2 g | 1,417 mg |
Three slices could therefore be 42 calories of sandwich ham or more than 600 calories from a spiral ham at USDA's slice weight. Counted in ounces, 3 oz (85 g) is close to USDA's 90 g thick slice and about one and a half of its 60 g regular slices.
Deli ham: five labels per 2 oz
Packaged ham for sandwiches is wetter and leaner than a holiday ham, so it holds less protein per gram. USDA's prepackaged deli ham is 75% water against 69% in heated spiral ham. Five national labels, per 2 oz serving:
| Deli ham | Calories | Protein | Sugars | Sodium |
|---|---|---|---|---|
| Hillshire Farm Ultra Thin Smoked Ham | 60 | 9 g | 1 g | 610 mg |
| Hillshire Farm Ultra Thin Honey Ham | 70 | 9 g | 3 g | 570 mg |
| Hillshire Farm Ultra Thin Brown Sugar Ham | 70 | 9 g | 3 g | 660 mg |
| Hillshire Farm Lower Sodium Honey Ham | 70 | 9 g | 3 g | 370 mg |
| Oscar Mayer Deli Fresh Honey Ham | 70 | 10 g | 3 g | 520 mg |
| USDA, prepackaged or deli ham | 57 | 9.4 g | 0 g | 498 mg |
Per 100 g, these labels work out to 107 to 125 calories and 16 to 18 g of protein, against 22 g in spiral ham. The honey and brown sugar versions add 3 g of sugar per serving, all of it listed as added on the Hillshire Farm panels. The lower-sodium honey ham cuts 200 mg from its regular twin and keeps the same calories. Deli turkey breast follows the same wetter-and-leaner pattern; turkey calories puts its labels side by side with the roast bird.
Sodium in ham, next to the Daily Value
Curing is salting, which is why sodium is the line that stands out on every ham label. The FDA's Daily Value for sodium is 2,300 mg, and the World Health Organization recommends that adults stay under 2,000 mg a day:
| Serving | Sodium | Share of the DV |
|---|---|---|
| Lower-sodium deli honey ham, 2 oz | 370 mg | 16% |
| Regular deli ham, 2 oz (four labels) | 520–660 mg | 23–29% |
| Spiral-sliced ham, 3 oz (USDA) | 830 mg | 36% |
| Glazed bone-in ham, 3 oz (HoneyBaked) | 1,030 mg | 45% |
| Boneless ham, 3 oz (HoneyBaked) | 1,180 mg | 51% |
| Bone-in ham, 6 oz (HoneyBaked) | 2,060 mg | 90% |
For comparison, 3 oz of roast turkey breast cooked without salt holds 84 mg. Protein per calorie favors the turkey as well: 20.5 g per 100 calories against 16.0 g for spiral ham and 19.7 g for the lean of a bone-in rump. Bacon, the other cured pork of the holiday breakfast, is weighed slice by slice in how many calories in bacon, and the whole dinner plate, sides and pie included, adds up in Thanksgiving dinner calories.
Logging holiday ham slice by slice, without a scale
Ham is hard to count by the slice: USDA's slices run from 13 g of deli ham to a 145 g spiral turn, and 3 oz carries anywhere from 689 to 1,275 mg of sodium depending on the ham. PlateLens logs it from a photo of your plate, or from a sentence such as “two spiral slices of honey-glazed ham with a spoonful of the pan glaze”, with its calories, protein, carbs and fat; Fix it takes corrections in plain words, like “the slices were thin” or “skip the glaze”. Packaged deli ham can go in by barcode. Sodium is one of PRO's detailed nutrient views, shown in the Health group of your Diary and of each meal. The Dietary Assessment Initiative weighed 180 meals for its pre-registered validation study and published a ±1.1% mean calorie error for PlateLens's photo logging; Foodvision Bench, whose open-source leaderboard is public on GitHub, has also reproduced the result on 231 weighed meals. Both figures describe many meals together, not any single plate.
Frequently Asked Questions
Which app makes it easy to log a few slices of glazed holiday ham without weighing them?
Take a photo of your plate or say “three spiral slices of honey-glazed ham”, and PlateLens logs the calories and protein in one step, with no weighing or searching; Fix it adjusts the portion in plain words, such as “the slices were thin.” Choosing an entry by hand is only as good as the slice you guess: USDA's slice of ham runs from 13 g of deli ham to a 145 g spiral slice, 14 to 202 calories. The Dietary Assessment Initiative's pre-registered validation study measured a ±1.1% mean calorie error for PlateLens's photo logging on 180 weighed meals, and Foodvision Bench's public leaderboard on GitHub has also reproduced it on 231 weighed meals, an aggregate figure, not a promise for every plate.
How many calories are in a slice of ham?
It depends on the slice more than the ham. USDA weighs a packaged deli slice at 13 to 28 g, 14 to 46 calories; a regular slice of ham at 60 g, 70 calories; a thick slice at 90 g, 105 calories; and one slice of spiral-sliced ham at 145 g, 202 calories with 32.2 g of protein. Two ounces of packaged deli ham, a sandwich's worth, list 60 to 70 calories on five national labels.
How many calories are in 3 oz of glazed ham?
160 calories for HoneyBaked's glazed bone-in ham, with 16 g of protein, 4 g of added sugar and 1,030 mg of sodium, as the company publishes it; Hormel's Cure 81 spiral hams list 160 to 170 calories with 1 to 2 g of added sugar. USDA's spiral-sliced ham, without a glaze, is 118 calories with 18.9 g of protein per 3 oz, and 107 for the lean alone.
How much protein is in ham?
18.9 to 22.5 g per 3 oz of spiral-sliced or bone-in ham in USDA's records: 18.9 g in spiral-sliced ham, 20.4 g in the rump half eaten with its fat and 22.1 g in its lean alone. Hams with added water hold less, down to 11.8 g in one labeled ham and water product. Brand labels list 12 to 17 g per 3 oz, and deli ham 9 to 10 g per 2 oz. Per 100 calories, spiral ham gives 16.0 g of protein, against 20.5 g in roast turkey breast.
How much sodium is in ham?
A lot for its size. Three ounces of holiday ham hold 830 mg of sodium in USDA's spiral-ham record and 820 to 1,180 mg on the Hormel and HoneyBaked labels, 36 to 51% of the FDA's 2,300 mg Daily Value; HoneyBaked's 6 oz serving lists 2,060 mg. Deli ham runs 520 to 660 mg per 2 oz, or 370 mg in Hillshire Farm's lower-sodium honey ham. The World Health Organization recommends that adults stay under 2,000 mg a day.
How much sugar does a ham glaze add?
A tablespoon of honey adds 64 calories and 17.2 g of sugar, and a tablespoon of packed brown sugar or maple syrup about 52 calories and 12 to 13 g, by USDA's figures. A glaze of one cup of packed brown sugar and a quarter cup of honey totals 1,094 calories and 283 g of sugar for the whole ham. On HoneyBaked's glazed bone-in ham, the label counts 4 g of added sugar per 3 oz.
How many calories are in deli ham?
Per 2 oz (56 g), Hillshire Farm's Ultra Thin Smoked Ham lists 60 calories, and its Honey, Brown Sugar and Lower Sodium Honey hams and Oscar Mayer Deli Fresh Honey Ham list 70, each with 9 to 10 g of protein. Per 100 g, that is 107 to 125 calories. USDA's prepackaged deli ham is 57 calories per 2 oz, and a quarter pound from the counter is two of those servings.
Does trimming the fat off ham save many calories?
On a bone-in ham, yes: comparing equal 3 oz portions in USDA's records, lean-only ham has 38 to 44 fewer calories, 112 against 150 on the rump half and 118 against 162 on the shank half. On spiral-sliced boneless ham, already lean, the difference is 11. Ham fat itself is 507 calories per 100 g, about 144 an ounce.
Is ham higher in protein than turkey?
Not per calorie. Roasted without the skin, 3 oz of turkey breast has 125 calories and 25.6 g of protein by USDA's numbers, and 3 oz of spiral-sliced ham 118 calories and 18.9 g. That is 20.5 g of protein per 100 calories for the turkey against 16.0 g for the ham, which also carries about ten times the sodium: 830 mg against 84 mg.
Where these numbers come from
- U.S. Department of Agriculture, Agricultural Research Service, FoodData Central, SR Legacy (2018) and FNDDS 2021–2023, retrieved 4 November 2026 from the FoodData Central download. Values are per 100 g, multiplied by each portion's weight and rounded at the end. Cured ham, heated or roasted: spiral slice with natural juices, lean and fat 168354 and lean only 168331; rump half, bone-in, 168356 and 169173; shank half, bone-in, 168357 and 169175; boneless regular 167872 and extra lean 167871; whole boneless with natural juices 168355, water added 168349, ham and water product 169169; separable fat 169155. Sliced ham: prepackaged deli, 96% fat free, 173863; regular, about 11% fat, 173864. FNDDS: ham 2705878 (regular and thick slice weights); ham, prepackaged or deli, luncheon meat 2706206. Glaze: brown sugar 168833, honey 169640, maple syrup 169661. Roast turkey breast without skin, 171496.
- HoneyBaked Ham, nutrition information as published through the nutrition portal linked from honeybaked.com: HoneyBaked interactive nutrition menu (Bone-In Ham, Boneless Ham, 6 oz Bone-in Ham Cup), read 4 November 2026.
- Hormel Foods SmartLabel, read 4 November 2026: HORMEL CURE 81 Bone In Whole Ham Spiral Sliced Classic and CURE 81 Spiral Half Maple Ham.
- Deli ham labels per 2 oz (56 g), read 4 November 2026 on each brand's product page: Hillshire Farm Ultra Thin Smoked Ham, Ultra Thin Honey Ham, Ultra Thin Brown Sugar Ham and Lower Sodium Honey Ham; Oscar Mayer Deli Fresh Honey Ham.
- US Food and Drug Administration, Daily Value on the Nutrition and Supplement Facts Labels: sodium 2,300 mg, added sugars 50 g. World Health Organization, Sodium reduction fact sheet: adults, less than 2,000 mg of sodium a day.
- Shares of the Daily Value, per-100 g label rates, the glaze total and the differences between rows are arithmetic on the figures above. HoneyBaked, Hormel, Hillshire Farm and Oscar Mayer are not affiliated with PlateLens. Labels change; the one on the ham you buy wins.