Ham Steak vs Deli Ham: Calories and Nutrition Compared (2026)

Deli ham has slightly more protein at 24.3 g compared to ham steak's 19.6 g. Ham steak is lower in calories at 122 compared to deli ham's 123.

Ham steak and deli ham are popular pork products with different uses and nutritional values. This comparison highlights their calorie, protein, and fat content.

What Is the Difference Between Ham Steak and Deli Ham?

Ham steak is a thick slice of ham that is typically cut from the hind leg of a pig. It is often cooked and served as a main dish. Deli ham is thinly sliced ham that is usually processed and served cold in sandwiches or as a snack. It is often flavored and cured.

Ham Steak vs Deli Ham: Nutrition Side by Side

The following table presents a side-by-side comparison of ham steak and deli ham.

Nutrient (per 100 g)	Ham steak (lean, cured)	Cured ham (sliced)
Calories	122 kcal	123 kcal
Protein	19.6 g	24.3 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	4.3 g	2.9 g
Fiber	0 g	0 g
Sodium	1269 mg	861 mg

Which Is Better, Ham Steak or Deli Ham?

For weight loss: Ham steak has 122 calories, while deli ham has 123 calories, making them similar in caloric content.

For muscle and protein: Deli ham contains more protein at 24.3 g, compared to ham steak's 19.6 g.

For low-carb or low-sugar: Both ham steak and deli ham contain 0 g of carbs and 0 g of sugar.

How to Track Ham steak and Deli ham Accurately

Serving sizes can vary, making it easy to misjudge portion sizes and macros. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Deli ham has more protein at 24.3 g, while ham steak has 19.6 g.

Which has fewer calories?

Ham steak has fewer calories at 122, compared to deli ham's 123.

What is the fat content in ham steak?

Ham steak contains 4.3 g of fat per 100 g.

What is the sodium level in deli ham?

Deli ham has 861 mg of sodium per 100 g.

How much sugar is in ham steak?

Ham steak contains 0 g of sugar per 100 g.

What is the fiber content in deli ham?

Deli ham contains 0 g of fiber per 100 g.

Key Takeaways

• Ham steak has 122 calories per 100 g.
• Deli ham has 123 calories per 100 g.
• Ham steak contains 19.6 g of protein.
• Deli ham contains 24.3 g of protein.
• Both have 0 g of carbs and 0 g of sugar.
• Ham steak has 4.3 g of fat, while deli ham has 2.9 g.