The amount of calories you’ll get from a slice of ham varies quite a bit depending on the fat content. Some varieties of processed deli ham have only a miniscule amount of fat, rendering very few total calories. On the other hand, if you have a slice of freshly roasted pork that wasn’t trimmed of fat, you’ll get more than double the calories as that slice of deli meat.
If you have a thick 3-ounce slice of roasted ham, you could have upwards of over 230 calories. But if you trim away the fat as much as possible before cooking, your calorie count could go down to closer to 180 calories. Regular cured deli ham provides between 130 and 140 calories from 3 ounces. Opting for deli ham that is about 96-percent fat free instead, cuts your calories down to less than 90 calories per 3-ounce serving.
- USDA National Nutrient Database: Pork, Fresh, Leg (Ham), Whole, Separable Lean Only, Cooked, Roasted
- USDA National Nutrient Database: Pork, Cured, Ham, Whole, Separable Lean Only, Roasted
- USDA National Nutrient Database: Ham, Sliced, Regular (Approximately 11% Fat)
- USDA National Nutrient Database: Oscar Mayer, Ham (Water Added, Baked Cooked 96% Fat Free)
- USDA National Nutrient Database: Pork, Fresh, Leg (Ham), Whole, Separable Lean and Fat, Cooked, Roasted