Oscar Mayer Smoked Ham: Labelgrade C+ (67/100)
C+ 67 / 100 — Strong protein density (17.5g per 100g), effectively zero sugar, and high sodium per 100g.
🛒 Buy on Amazon →The short answer
Oscar Mayer Smoked Ham delivers 10g of protein and 59.8 calories per 3 SLICES (USDA FDC 1625206). Per 100g that’s 17.5g of protein; per oz, 5g. The Labelgrade is C+ (67 / 100): Strong protein density (17.5g per 100g), effectively zero sugar, and high sodium per 100g.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | B | 76 / 100 | 17.5g per 100g — strong for this category |
| Ingredient quality | C+ | 66 / 100 | 10 ingredients; flagged phosphate additives + MSG or curing nitrites |
| Saturated fat load | A- | 89 / 100 | 0.998g per serving (1.8g per 100g) — very low |
| Sodium load | F | 23 / 100 | 480mg per serving (239mg per oz) — high; structural for cured/preserved foods |
| Sugar load | A+ | 100 / 100 | 0g of sugar — perfect |
| Fiber | F | 30 / 100 | 0g fiber, expected for animal-protein products |
| Overall | C+ | 67 / 100 | Weighted blend: protein 25% · ingredients 22% · saturated fat 18% · sodium 15% · sugar 12% · fiber 8% |
How it compares
| Product | Protein per serving | Per 100 g | Per oz | Calories |
|---|---|---|---|---|
| Oscar Mayer Smoked Ham (this product) | 10g | 17.5g | 5g | 59.8 |
| Hillshire Farm Ultra Thin Oven Roasted Turkey Breast | 10g | 17.9g | 5.1g | 59.9 |
| Oscar Mayer Deli Fresh, Blackened Turkey Breast | 9g | 16.1g | 4.6g | 59.9 |
| Hillshire Farm Farm Classics Honey Roasted Turkey Breast | 7g | 14g | 4g | 60 |
| Plain cooked chicken breast (benchmark) | — | 31g | 8.8g | ~165 |
The case for lean deli ham
Strip away the “is processed meat bad” headlines for a second, because the macros here are genuinely good. Smoked ham gives you 10g of protein for 60 calories — that’s 6 calories per gram of protein, in the same efficient range as plain chicken breast (~5.3) and a notch better than the turkey breasts it sits next to in the deli case. Fat is minimal (2g, with under 1g saturated), and there’s no sugar. As a way to get a quick protein hit onto a sandwich, into scrambled eggs, or rolled around a cheese stick, lean ham earns its place. It’s not health food, but it is a real, low-fat protein — the opposite of what the same brand’s bologna is doing one shelf over.
The sodium and curing caveat — why this isn’t an A
The reason a protein-efficient food lands at C+ rather than higher comes down to two things, and they’re the same two things that define this whole category. First, sodium: 480mg per 3 slices is high, about 21% of the daily limit in one modest serving — and a real sandwich uses more meat than that, so it’s easy to clear 800mg from the ham alone. Second, this is a cured, processed meat: the ingredient line includes sodium phosphates and sodium nitrite, the preservative/curing agents that processed-meat health guidance is built around. Neither makes ham “bad” in moderation, but together they’re why nutrition bodies suggest treating cured meats as occasional rather than a daily protein base. Buy it, enjoy it, portion it — and lean on whole proteins like chicken, fish, or eggs for the bulk of your intake.
Scope
This page covers Oscar Mayer Smoked Ham, UPC 044700070581, as represented in USDA Branded Foods FDC 1625206. Oscar Mayer sells multiple variants in this product line — other sizes, flavors, or fat levels may have different macros and Labelgrade scores. Manufacturers periodically reformulate; always cross-reference the actual package label, especially if you have allergies or dietary restrictions.
Ingredients (from the USDA Branded Foods entry)
HAM, WATER, CONTAINS LESS THAN 2% OF SALT, SODIUM PHOSPHATES, SUGAR, SODIUM PROPIONATE, SODIUM DIACETATE, SODIUM BENZOATE, SODIUM ASCORBATE, SODIUM NITRITE.
Where to buy
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Quick Facts
Per serving · 3 SLICES
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (3 SLICES) |
|---|---|
| Calories | 59.8 |
| Protein | 10g |
| Total Fat | 2g |
| Saturated Fat | 0.998g |
| Trans Fat | 0g |
| Total Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Total Sugars | 0g |
| Sodium | 480mg |
| Cholesterol | 25.1mg |
| Iron | 0.718mg |
Scope: This page applies specifically to Smoked Ham · UPC 044700070581. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains animal-derived ingredients
contains meat, fish, or gelatin
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
Is deli meat healthy?
It depends on the cut. Lean deli meats like this smoked ham are a legitimately good protein-per-calorie source — 10g for 60 calories with almost no fat. The honest caveats are sodium (480mg per 3 slices) and that it's a processed meat: it's cured with sodium nitrite, which is why major health bodies suggest keeping processed meats occasional rather than daily. Lean cuts in moderation are fine; the worst of the category is fattier stuff like bologna.
Why does Oscar Mayer Smoked Ham score C+ (67/100)?
Two strong dimensions and one bad one. Protein density (17.5g per 100g, a B) and sugar (0g, an A+) are genuinely good for a deli meat, and saturated fat is low (an A-). But sodium scores an F — 480mg per serving is high — and the ingredient list carries phosphates and a nitrite cure, which pull ingredient quality to a C+. Lean and protein-efficient, but processed and salty: that's a solid-middle C+.
Is lean deli ham a good protein source?
Yes, in moderation. At 10g of protein for 60 calories, smoked ham is one of the more protein-efficient deli meats — better than turkey on a per-slice basis here, and far better than bologna. It's a reasonable way to add protein to a sandwich or eggs. The two things to watch are sodium and the fact that it's a processed, nitrite-cured meat, so it's better as a rotation player than an everyday protein staple.
How many slices is a serving, and how much sodium does a sandwich have?
The label serving is 3 slices: 60 calories, 10g protein, 480mg sodium. A real sandwich usually stacks more — 5 to 6 slices is common, which pushes sodium toward 800–960mg, or roughly 35–40% of the daily limit before you've added cheese, bread, or condiments. Portion the meat if you're watching salt.
What's a leaner or lower-sodium alternative?
For lower sodium, low-sodium deli ham (often 30–50% less) or roasting your own pork loin and slicing it is the cleanest swap. For an unprocessed alternative entirely, plain cooked chicken breast delivers far more protein per 100g with no curing agents. Among deli meats, lower-sodium turkey or ham are the better everyday picks; bologna and salami are the ones to limit.
When was this data last verified?
2026-06-05, against USDA FoodData Central FDC 1625206. We re-verify top-traffic pages monthly and update within 7 days when a manufacturer reformulates.