Marian Minor

Marian Minor

Modified & Updated: 05 Feb 2024


Deli ham, a popular choice for sandwiches and charcuterie boards, is not only delicious but also packed with nutritional benefits. Whether you’re enjoying it on a freshly baked baguette or rolled up with cheese and pickles, deli ham provides a satisfying and nutritious option for your meals.

In this article, we will explore 19 deli ham nutrition facts that will give you a better understanding of its nutritional value. From protein content to essential vitamins and minerals, deli ham offers a wide range of health benefits that make it a great addition to any balanced diet.

So, if you’re curious about the impact of deli ham on your health, keep reading to discover some surprising facts that will make you appreciate this tasty deli meat even more!

Table of Contents

Low in Calories

Deli ham is a great option for those looking to watch their calorie intake. With only a few calories per slice, it’s a guilt-free choice for sandwiches and salads.

High in Protein

Protein is an essential nutrient for building and repairing tissues. Deli ham is a good source of protein, which can help you stay full and satisfied.

Rich in Vitamins

Deli ham contains various vitamins, including vitamin B6, vitamin B12, and niacin. These vitamins play a crucial role in maintaining overall health and wellbeing.

Good Source of Minerals

Minerals like iron and zinc are abundant in deli ham. Iron helps in the production of red blood cells, while zinc supports immune function and wound healing.

Low in Fat

Deli ham is typically low in fat, making it a healthier choice compared to other processed meats. Limiting your fat intake can help prevent heart disease and maintain a healthy weight.

No Carbohydrates

If you’re following a low-carb or keto diet, deli ham is a suitable option. It contains no carbohydrates, making it an ideal choice for those looking to reduce their carb intake.

Low in Sodium

For individuals watching their sodium intake, deli ham can be a better choice compared to other processed meats. Opt for low-sodium varieties to further reduce your sodium intake.


Those with gluten sensitivities or celiac disease can enjoy deli ham without worrying about gluten. It is naturally gluten-free and can be included in a gluten-free diet.

Versatile Ingredient

Deli ham is a versatile ingredient that can be used in a variety of dishes. From sandwiches and wraps to omelets and pasta, it adds flavor and protein to any meal.

Convenient and Ready-to-Eat

Deli ham is a convenient option for quick and easy meals. It is pre-cooked and ready-to-eat, saving you time in the kitchen without compromising on taste or nutrition.

Source of Essential Amino Acids

Deli ham provides essential amino acids that are necessary for proper body functioning. These amino acids are the building blocks of proteins and support various physiological processes.

Low in Cholesterol

Cholesterol levels can impact heart health. Deli ham is low in cholesterol, making it a suitable choice for individuals looking to maintain healthy cholesterol levels.

Enhances Flavor Profiles

Adding deli ham to recipes can enhance the overall flavor profile of dishes. Its savory and slightly salty taste complements a wide range of ingredients.

Suitable for Sandwiches and Wraps

Deli ham is a classic choice for sandwiches and wraps. Its thin slices and tender texture make it easy to layer and roll, creating delicious and satisfying meals.

Can be Enjoyed Hot or Cold

Deli ham can be enjoyed both hot and cold, depending on personal preference and recipe requirements. It adds versatility to your meal options.

Kid-Friendly Option

Deli ham is a favorite among kids. Its mild taste and easy-to-eat texture make it a kid-friendly option for sandwiches, snacks, and lunchboxes.

Sliced to Perfection

Deli ham is thinly sliced, ensuring even distribution and optimal flavor in every bite. Its consistent thickness makes it ideal for layering and stacking in sandwiches.

Adds Texture to Salads

Looking to add some texture to your salads? Deli ham can be sliced into strips or cubes, creating a savory and protein-packed addition to your favorite greens.

Available in Various Flavors

Deli ham comes in a variety of flavors, including honey glazed, smoked, and black forest. This allows you to choose the taste that suits your preferences and culinary creations.


In conclusion, deli ham can be a tasty and versatile addition to your meals. It offers a good source of protein, vitamins, and minerals, while also being low in fat and calories. However, it is important to be mindful of the sodium content, especially if you are watching your salt intake. Opting for lower sodium varieties or consuming deli ham in moderation can help mitigate this concern.Remember, as with any food, balance and moderation are key. Including deli ham as part of a well-rounded diet, along with plenty of fruits, vegetables, whole grains, and lean proteins, can contribute to a healthy and delicious eating plan. So go ahead and enjoy your deli ham sandwiches, salads, or omelets, knowing that you are fueling your body with a nutritious and satisfying option.


Q: Is deli ham a good source of protein?

A: Yes, deli ham is a good source of protein. It can provide essential amino acids necessary for muscle repair, growth, and overall health.

Q: How many calories are in deli ham?

A: The calorie content in deli ham can vary depending on the type and brand. On average, two slices of deli ham contain around 60-80 calories.

Q: What are the potential health concerns of consuming deli ham?

A: The main concern with deli ham is its high sodium content. Excess sodium intake has been linked to high blood pressure and other health issues. Choose lower sodium options or consume deli ham in moderation.

Q: Can deli ham be a part of a healthy diet?

A: In moderation, deli ham can be a part of a healthy diet. It can provide essential nutrients but should be balanced with other nutritious foods such as fruits, vegetables, whole grains, and lean proteins.

Q: Are there any alternatives to deli ham?

A: Yes, if you are looking for alternatives, you can consider turkey or chicken breast slices, which are lean and lower in sodium. You can also explore vegetarian options such as plant-based deli slices or tempeh for a meat-free alternative.