How Many Calories for Ham?
A typical 2-slice serving (40g) of sliced ham has around 45-55 calories with 8-10g of protein. Ham is a lean processed meat — but most supermarket ham is NOVA 3-4 depending on additives.
Nutrition per 100g
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Energy | 156 kcal / 653 kJ | 156 kcal |
| Protein | 20.6g | 20.6g |
| Carbohydrates | 7.2g | 7.2g |
| of which sugars | 1.2g | — |
| Fat | 4.1g | 4.1g |
| of which saturated | 1.5g | — |
| Fibre | 0.7g | — |
| Salt | 2g | — |
Serving size: 2 slices (~46g) · Source: Tesco product page, October 2025
Glucose impact
Very Low
Glucose risk
Ham has virtually zero carbohydrates. No measurable blood sugar impact.
Processing level
Traditional cured ham (salt, time) is NOVA 3. Most supermarket sliced ham adds dextrose, sodium nitrite, stabilisers, and smoke flavouring — pushing it to NOVA 4. Check the ingredients list.
Ham at Tesco
Source: Tesco product page, October 2025
*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.
What to watch for when shopping
Sliced ham ranges from NOVA 2 (simple cure: pork, salt, sugar) to NOVA 4 (added dextrose, stabilisers, flavourings, phosphates). Tesco Finest tends to have shorter ingredient lists. Honey roast ham almost always contains sugar and flavourings. For the cleanest option, look for ham with just pork, salt, and nitrate/nitrite preservative.
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