Ham ranked by protein density
| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| Denny Eat Healthy Cooked Ham 4 Slices 120g | 101 | 21.8g | 0.6g | 1.2g |
| Tesco Wafer Thin Brunswick Ham 125g | 100 | 21.8g | 0.2g | 1.1g |
| Denny Oven Baked Ham Shavings | 113 | 21.6g | 0.5g | 1.2g |
| Centra Deli Style Wafer Thin Crumbed Ham Slices 150g | 100 | 21.3g | 3.3g | 3.3g |
| Denny All Natural Ingredients 3x2 Fresh Packs Cooked Ham 120g | 118 | 21.2g | 0.4g | 1.7g |
| Galtee Crumbed Ham 5 Slices 100g | 96 | 21.1g | 0.7g | 1.8g |
| Galtee Deli Ham 5 Slices 100g | 95 | 21.1g | 0.4g | 1.8g |
| Galtee Deli Ham Twin Pack 10 Slices 2 x 100g | 95 | 21.1g | 0.4g | 1.8g |
| Lidl Dulano Bavarian Ham Slices 120g | 95 | 21.1g | 0.5g | 1.6g |
| SuperValu Traditional Carved Irish Ham Slices 120g | 105 | 21g | 1g | 1g |
| Dunnes Stores Simply Better Thinly Carved Ciabatta Crumbed West Cork Ham 140g | 134 | 20.9g | 1.8g | 1.1g |
| Galtee Twin Pack Crumbed Ham 10 Slices 2 x 100g | 96 | 20.8g | 0.6g | 1.8g |
| Aldi Ashfields Wafer Thin Cooked Ham 120g | 108 | 20.7g | 0.7g | 2.1g |
| Dunnes Stores Cooked Irish Ham Slices 320g | 92 | 20.7g | 1.5g | 1.2g |
| Dunnes Stores Wafer Thin Crumbed Irish Ham Slices 320g | 94 | 20.7g | 3.3g | 3.3g |
| Lidl Birchwood Cooked Wafer Thin Dry Cured Ham 120g | 108 | 20.7g | 0.7g | 2.1g |
| Lidl Birchwood Cooked Wafer Thin Dry Cured Ham 240g | 108 | 20.7g | 0.7g | 2.1g |
| Lidl Birchwood Sweet Chilli Glazed Ham Slices 120g | 114 | 20.7g | 0.1g | 1.8g |
| Denny Deli Selection 5 Crumbed Ham Slices 130g | 97 | 20.6g | 0.6g | 1.6g |
| Henry Denny & Sons Deli Selection 5 Crumbed Ham Slices 100g | 97 | 20.6g | 0.6g | 1.6g |
| Denny Cooked Ham 20 Slices 200g | 96 | 20.5g | 0.4g | 1.9g |
| Denny Eat Healthy Honey Roast Ham 4 Slices 120g | 110 | 20.5g | 1.5g | 1.4g |
| SPAR Wafer Thin Ham | 100 | 20.5g | 1.5g | 2g |
| SPAR Wafer Thin Smoky Ham Slices 100g | 100 | 20.5g | 1.5g | 2g |
| Tesco Finest 5 Wiltshire Cured Crumbed Ham Slices 120g | 116 | 20.5g | 0.4g | 1.6g |
| Centra Deli Style Crumbed Irish Ham 320g | 103 | 20.4g | 2.2g | 2.2g |
| Centra Deli Style Traditional Irish Ham Slices 150g | 103 | 20.4g | 2.2g | 2.2g |
| Lidl Birchwood Breaded Ham Slices 120g | 104 | 20.4g | 0.6g | 1.8g |
| Lidl Birchwood Breaded Ham Slices 240g | 104 | 20.4g | 0.6g | 1.8g |
| Lidl Dulano Smoked Bavarian Ham Slices 120g | 103 | 20.4g | 0.5g | 1.7g |
| Brannans Irish Winter Spiced Flavoured Ham | 107 | 20.3g | 1.6g | 1.6g |
| Denny Crumbed Ham 20 Slices 200g | 97 | 20.3g | 1.4g | 1.5g |
| Henry Denny & Sons Master Craft Selections 4 Day Dry Cure Crumbed Ham 90g | 119 | 20.3g | 1.3g | 1.5g |
| Shaws Carvery Traditional Cure Ham 140g | 116 | 20.3g | 0.3g | 2g |
| Lidl Deluxe Triple Oak Smoked Ham 130g | 124 | 20.2g | 0.8g | 1.8g |
| Aldi Ashfields Dry Cured British Cooked Ham 120g | 109 | 20g | 0.6g | 1.9g |
| Brennans Honey Roast Irish Ham | 100 | 20g | 1.2g | 2g |
| Brennans Irish Oven Baked Ham Shavings | 104 | 20g | 1.2g | 1.6g |
| Denny Deli Style Traditional Ham Twin Pack 2 x 140g | 105 | 20g | 1g | 1.9g |
| Denny Deli Style Traditional Style Ham 2 x 100g 10 Slices | 105 | 20g | 1g | 1.9g |
| Dunnes Stores Crumbed Reduced Salt Irish Ham 130g | 110 | 20g | 2.4g | 2.4g |
| Dunnes Stores Irish Honey Roast Ham 10 Slices 200g | 105 | 20g | 1.7g | 1.7g |
| Henry Denny & Sons Cooked Ham 8 Slices 90g | 100 | 20g | 0.5g | 2g |
| Lidl Birchwood Deli Choice Honey Roast Ham 14 Slices 240g | 106 | 20g | 1.7g | 1.7g |
| Lidl Birchwood Deli Choice Peppered Smoked Ham 120g | 100 | 20g | 1g | 2g |
| Lidl Birchwood Oak Smoked Dry Cured Ham 120g | 118 | 20g | 0.5g | 2.5g |
| Lidl Deluxe Irish Carved Ham 130g | 124 | 20g | 0.1g | 2.1g |
| Lidl Glensallagh Honey Roast Irish Ham 15 Slices 320g | 90 | 20g | 0.6g | 2.1g |
| Lidl Glensallagh Meats Crumbed Lean Irish Ham Slices 320g | 90 | 20g | 0.6g | 1.5g |
| Lidl Glensallagh Reduced Salt Cooked Irish Ham 125g | 120 | 20g | 0.3g | 2g |
Showing the top 50 of the 535 ham products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs.
What the ham numbers show
Median across all 535 of them is 18g of protein per 100 calories. 443 clear 10g of protein per 100 calories — most of them, and 10g is the line Keith uses for a food that pays for its calories.
Calories run from 41 to 518 per 100g inside this one group, a 13-fold spread, so “ham” on its own tells you almost nothing about what a portion costs you.
Name brands do lead this one: 18.3g of protein per 100 calories at the median across 222 products, against 17.8g for the 313 own-label ones.
The chains are not equal on this: Tesco runs a median of 18.5g of protein per 100 calories across its 30 own-label ham products, Lidl 17.5g across 175.
What to actually pick
Most of this group already clears the benchmark, so the decision is price and taste rather than macros. Denny Eat Healthy Cooked Ham 4 Slices 120g tops the table at 21.8g of protein per 100 calories.
6 of the 535 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
Where this fits
That chain-by-chain gap is why the biggest ranges get their own page: Tesco Ham covers 30 products, and everything else Tesco sells sits alongside it.
A protein-per-calorie number is only useful once you know the target, and that is how much protein a day actually works out to.
For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the free calorie tracker.
Real ham products with a photo
Real barcode-matched products with a confirmed photo — the same rule as Calories in Ireland: a photo only shows where we have a confirmed Open Food Facts match, never a guessed stock image.
Ham by store
Browse by store
FAQ
How many ham products are in this database?
We track 535 ham products across Irish supermarkets and brands. 535 of them carry 20 calories or more per 100g, which is the point below which protein per 100 calories stops being a real number, so those are the ones ranked and averaged here.
What's the most protein-dense ham product?
The table is sorted highest protein per 100 calories first, so the answer is the top row. The more useful number is that the median for the whole group is 18g per 100 calories and 443 products clear 10g — that tells you whether ham is worth buying for protein at all, which protein per 100g does not.