In this article
- Does ham have fiber?
- Ham fiber and deli meat nutrition by type
- What ham does bring to the plate
- Cured meats and the sodium math
- Ham next to other sandwich proteins
- A deli counter checklist for ham
- Split pea soup with ham: canned versus homemade
- High fiber sides for a ham dinner
- One change for your next ham sandwich
- Ham and fiber: what people ask
- Sources
One ounce of prosciutto carries about 764 mg of sodium, a third of the day’s Daily Value, in a portion you can eat in two bites. Its fiber count is 0 grams.
That pairing sums up ham fiber and ham nutrition in general. Ham is cured pork, so it has no fiber, and curing loads it with salt.
The useful questions are which ham to buy and what to put next to it. Both have clear answers once you see the numbers.
Does ham have fiber?
No. USDA’s general ham record lists 0 grams of fiber and just 1.58 grams of carbohydrate per 100 grams. Harvard’s Nutrition Source describes fiber as a carbohydrate from plant foods that the body can’t digest, and ham contains no plant material.
The deli ham, honey ham and prosciutto records in USDA’s database don’t list any fiber either. Glazes and honey cures add sugar, not fiber.
That gap matters most when ham shows up all day. A ham omelet at breakfast, a ham sandwich at lunch and ham with dinner can add up to a day of meals where the meat contributes no fiber at all.
Ham fiber and deli meat nutrition by type
The table uses 2 ounces for sliced hams and 1 ounce for prosciutto, which is usually served in smaller amounts. Values come from USDA records:
| Ham type | Serving | Calories | Protein | Fat | Sodium | Fiber |
|---|---|---|---|---|---|---|
| Ham, general | 2 oz | 66 | 10.8 g | 2.2 g | 651 mg | 0 g |
| Deli ham, luncheon meat | 2 oz | 57 | 9.5 g | 2.1 g | 505 mg | none listed |
| Deli ham, reduced sodium | 2 oz | 57 | 9.5 g | 2.1 g | 374 mg | none listed |
| Honey ham, smoked | 2 oz | 69 | 10.1 g | 1.4 g | 510 mg | none listed |
| Sliced ham, regular (11% fat) | 2 oz | 93 | 9.4 g | 5.0 g | 462 mg | none listed |
| Chopped ham, canned | 2 oz | 136 | 9.1 g | 10.7 g | 726 mg | none listed |
| Prosciutto | 1 oz | 55 | 7.9 g | 2.4 g | 764 mg | none listed |
Most sliced ham is lean, with around 2 grams of fat per 2 ounces. Chopped canned ham is the exception, with about five times the fat of standard deli ham.
Sodium is the number that separates them. Reduced sodium deli ham cuts it by about a quarter compared with the regular version, and prosciutto packs more sodium into one ounce than regular deli ham does into two.
What ham does bring to the plate
Ham does carry useful nutrients. USDA’s general ham record lists, per 100 grams:
- 19 grams of protein
- 34 micrograms of selenium
- 0.43 mg of thiamin, a B vitamin
- 1.8 mg of zinc
Per cup of diced ham, that works out to about 48% of the Daily Value for thiamin and 83% for selenium. The same cup also carries 1,550 mg of sodium, about two thirds of the 2,300 mg Daily Value.
Harvard’s Healthy Eating Plate advises avoiding bacon, cold cuts and other processed meats. Deli ham falls squarely in that group, so the nutrients don’t change where it belongs in an eating plan.
Cured meats and the sodium math
The FDA reports that Americans eat about 3,400 mg of sodium a day on average, well above the Dietary Guidelines limit of 2,300 mg. More than 70% of that comes from packaged and prepared foods.
The FDA also names deli meat sandwiches among the foods that together supply about 40% of the sodium Americans eat. Two ounces of regular deli ham is already 505 mg before the bread, cheese and mustard join it.
The FDA’s rule of thumb helps here: 5% DV or less of sodium per serving is low, and 20% DV or more is high. At 22% DV, 2 ounces of regular deli ham sits in the high range.
Lunch can stack up fast. Pair that ham with a cup of canned split pea and ham soup and you reach about 1,227 mg of sodium, more than half the daily limit, in a single meal.
Ham next to other sandwich proteins
Swapping ham for another protein changes the sodium and fiber picture in different ways. USDA values per typical sandwich portion:
| Sandwich protein | Serving | Calories | Protein | Sodium | Fiber |
|---|---|---|---|---|---|
| Deli ham, regular | 2 oz | 57 | 9.5 g | 505 mg | none listed |
| Deli ham, reduced sodium | 2 oz | 57 | 9.5 g | 374 mg | none listed |
| Oscar Mayer oven roasted deli turkey | 2 oz | 50 | 9 g | 500 mg | none listed |
| Light tuna, canned in water | 3 oz | 70 | 17 g | 210 mg | 0 g |
| Navy beans, cooked and mashed | 1/2 cup | 128 | not listed | not listed | 9.6 g |
Deli turkey offers no real sodium savings, landing almost level with regular deli ham. Canned light tuna brings far more protein for less sodium, though it still has no fiber.
Mashed navy beans are the only filling on the list with fiber. Used as a spread under a thinner layer of ham, they shift a sandwich from zero to nearly 10 grams.
A deli counter checklist for ham
Use these checks when you shop for ham:
- Look for reduced sodium, which means at least 25% less sodium than the regular product
- Look for light in sodium, which means at least 50% less, for a bigger cut
- Check the % DV for sodium and aim to stay under 20% per serving
- Pick sliced or honey ham over chopped or minced ham to keep the fat down
- Treat prosciutto as a garnish, with an ounce or less per serving
- Plan the fiber side of the meal before you leave the store
A low sodium claim is a much higher bar, at 140 mg or less per serving. Most hams won’t meet it, which is why the reduced and light versions are the practical targets.
Not sure how much fiber your meals should be adding up to? Our fiber calculator gives you a personal daily target in seconds.
Split pea soup with ham: canned versus homemade
Split pea soup is ham’s classic high fiber partner, but the canned versions carry less fiber than you might expect. USDA’s records show:
| Soup or ingredient | Serving | Calories | Fiber | Sodium |
|---|---|---|---|---|
| Split pea with ham, canned chunky | 1 cup | 180 | 4.1 g | 722 mg |
| Split pea with ham, canned reduced sodium | 1 cup | 170 | 5 g | 480 mg |
| Split peas, cooked (homemade base) | 1/2 cup | 116 | 8.2 g | not listed |
Half a cup of cooked split peas alone has about twice the fiber of a full cup of the canned chunky soup. A homemade pot built with half a cup of split peas per serving clears 8 grams per bowl before you count the carrots and onions.
If you buy canned, the reduced sodium version is the better pick on both counts. It cuts sodium by about a third, from 722 to 480 mg per cup, and lists slightly more fiber.
Making it yourself also puts you in charge of the ham. A small amount for flavor keeps the sodium well below the canned version’s 722 mg per cup.
Want more ways to turn ham into the seasoning rather than the centerpiece? Our recipe eBooks are packed with high fiber soups and one pot meals.
High fiber sides for a ham dinner
A baked ham dinner leaves plenty of room on the plate for vegetables and legumes. These sides, per the Dietary Guidelines’ fiber tables, bring the most:
| Side, cooked | Amount | Fiber |
|---|---|---|
| Lima beans | 1 cup | 9.2 g |
| Green peas | 1 cup | 8.8 g |
| Sweet potato | 1 cup | 6.3 g |
| Parsnips | 1 cup | 6.2 g |
| Winter squash | 1 cup | 5.7 g |
| Collard greens | 1 cup | 4.8 g |
| Carrots | 1 cup | 4.8 g |
Lima beans and peas are the standouts, each close to 9 grams per cup. Pair either one with sweet potato and the plate passes 15 grams of fiber, more than half of the 28 gram Daily Value.
Parsnips and winter squash roast well alongside a ham and bring about 6 grams per cup each. Collards and carrots round things out at nearly 5 grams per cup.
When ham is the star of a holiday table, give it two of these sides instead of one. Doubling up on vegetables is the simplest way to balance a salty main course.
If salty, rich meals tend to leave your digestion feeling off, our gut health guides explain how steady daily fiber helps keep things regular.
One change for your next ham sandwich
Next time you make a ham sandwich, turn it into a wrap and use half the ham. Spread a whole wheat tortilla with 1/2 cup of mashed navy beans, add 1 ounce of reduced sodium ham and a cup of sliced raw red bell pepper.
That wrap carries about 15.5 grams of fiber: 9.6 from the beans, 2.8 from the tortilla and 3.1 from the pepper. The ham’s sodium drops to about 187 mg because you’re using half as much of a lower sodium product.
You still get the ham flavor you wanted, with a wrap that now covers more than half of the 28 gram Daily Value for fiber.
Ham and fiber: what people ask
Does ham have fiber?
No. USDA’s general ham record lists 0 grams of fiber, and deli ham, honey ham and prosciutto list none either.
Is deli ham high in sodium?
Yes. Two ounces of regular deli ham has about 505 mg of sodium, about 22% of the Daily Value, which the FDA counts as high.
Is reduced sodium ham worth buying?
It helps. Reduced sodium deli ham has about 374 mg per 2 ounces versus 505 mg for regular, and the label claim means at least 25% less sodium.
Is prosciutto healthier than deli ham?
Not on sodium. One ounce of prosciutto has about 764 mg, more than two ounces of regular deli ham.
Does split pea soup with ham have fiber?
Yes, from the peas. One cup of canned chunky split pea with ham soup has about 4.1 grams, while half a cup of cooked split peas alone has 8.2 grams.
Is ham a processed meat?
Yes. Deli ham is a cold cut, and Harvard’s Healthy Eating Plate advises avoiding bacon, cold cuts and other processed meats.
What should I serve with ham for fiber?
Lima beans at 9.2 grams per cup, green peas at 8.8 grams and sweet potato at 6.3 grams are among the best sides.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “Ham (2705878); Ham, prosciutto (2705879); Ham, prepackaged or deli, luncheon meat (2706206); Ham, prepackaged or deli, luncheon meat, reduced sodium (2706207); Ham, honey, smoked, cooked (174611); Ham, sliced, regular (173864); Ham, chopped, canned (171626); Oscar Mayer Deli Fresh Oven Roasted Turkey Breast (2615769); Fish, tuna, light, canned in water, drained solids (173709); Soup, pea, split with ham, canned, chunky, ready-to-serve (171555); Split pea with ham soup, canned, reduced sodium (174535).” FoodData Central. 2026. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Sodium in Your Diet.” 2024. www.fda.gov
- Harvard T.H. Chan School of Public Health. “Healthy Eating Plate vs. USDA’s MyPlate.” The Nutrition Source. nutritionsource.hsph.harvard.edu
- Harvard T.H. Chan School of Public Health. “Fiber.” The Nutrition Source. nutritionsource.hsph.harvard.edu
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. www.fda.gov
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. www.dietaryguidelines.gov
