What Does 2 Oz of Sliced Ham Look Like? A Helpful Visual Guide

Want to know what 2 oz of sliced ham looks like? When assembling sandwiches or meal prepping, getting an accurate visual for sliced ham portions can be tricky but important for tracking macros or calories.

This complete guide breaks down what 2 oz of sliced ham looks like based on slice thickness, along with tips for getting portion sizes right.

Why Portion Size Matters with Sliced Ham

Ham is a nutritious lunch meat that provides key nutrients like protein, vitamins, and minerals. However, it also contains sodium and saturated fat that need monitoring in the diet.

Getting portions wrong can mean:

  • Consuming excess sodium leading to bloating or increased blood pressure
  • Taking in more calories and fat than intended, hindering weight loss goals

Using visual guides and other tricks helps get 2 oz ham portions just right.

Slicing Ham for Sandwiches and Meals

Deli hams come presliced or can be sliced to order for thickness preferences. Here are common sliced ham varieties:

  • Wafer thin – about 1/16 inch thick
  • Thin sliced – 1/8 inch
  • Thick sliced – 1/4 inch or more

Thinner slices allow sandwiches to be stacked higher while thick slices tend to be more filling. Portion sizes vary based on thickness.

How Many Slices is 2 Ounces of Ham?

Wafer thin (1/16 inch slices): Around 4-5 slices

Thin sliced (1/8 inch): Approximately 3-4 slices

Thick sliced (1/4 inch): About 2 slices

Of course, the exact number of slices for 2 oz can vary a bit by brand, deli, and randomness of slicing. Weighing slices is the most accurate way to portion ham.

Weighing 2 Ounces of Ham

Investing in a small kitchen scale for about $10-15 can be handy for precisely weighing 2 oz of ham slices and other meats.

To use:

  • Place plate or sandwich bread on scale and press “tare” to reset to zero
  • Add ham slices until scale reads close to 2 oz or 30 grams

Weighing provides complete precision versus guestimating slice counts.

What Does 2 Ounces of Ham Look Like Visually?

If a scale isn’t available, here is a visual guide to what 2 oz of sliced ham generally looks like:

On a Plate

  • Thin sliced: 2 oz is about the size of half a deck of playing cards laid out on a plate.

  • Thick sliced: Visually, 2 thick slices side by side take up about 1/4 of a dinner plate.

On Bread

  • Thin sliced: 2 oz covers about half of a standard sandwich bread slice.

  • Thick sliced: 2 big slices take up almost a full slice of sandwich bread.

In the Hand

  • Thin sliced: When picked up, 2 oz is a small handful, similar to the palm size of an average woman’s hand.

  • Thick sliced: 2 thick slices are about the size of an average adult fist or hand when held.

Ham Slicing and Portioning Tips

  • Ask for shaved ultra-thin slices to maximize sandwiches with less meat.

  • Separate daily portions in bags or containers for easy grabbing.

  • Fold ham slices in half or roll up for compact sandwiches.

  • Mix up meats like turkey and roast beef during the week for variety.

  • Try lower sodium ham options to cut back on salt while still enjoying flavor.

  • Pair with cheese slices for extra protein, calcium, and vitamin D.

  • Add veggie toppings like lettuce, tomato, onion for volume, nutrients and crunch.

Health Benefits of Ham in Moderation

While processed meats like ham should be eaten in moderation, enjoying 2 oz ham slices in sandwiches a few times a week can provide:

  • Protein for Energy: 2 oz ham has about 12g protein to help power the body and keep you feeling fuller longer.

  • B Vitamins: Ham contains thiamin, riboflavin, niacin, B6 and B12 to support energy metabolism and red blood cell production.

  • Iron: Necessary for oxygen transport in the blood, 2 oz ham provides about 6% of the daily iron need.

  • Zinc: Important for immune function and DNA synthesis, ham provides zinc to help meet the daily requirement.

  • Selenium: This antioxidant mineral found in ham helps protect cells from damage and regulate thyroid hormones.

So savor sensible serving sizes of ham knowing it adds flavor, key nutrients and convenience to the eating plan when consumed in moderation.

Getting portion sizes right with sliced ham makes it easier to stick to dietary goals while still enjoying this nutritious and tasty lunch meat. Use visual guides, hand/fist comparisons, weigh options, and slice manipulation to nail that 2 oz target. Consider ham’s health perks along with risks of excessive intake as you assemble your next winning sandwich combination.

Are Deli Meat Labels Misleading You? Here Are the Facts | Oz Health


How much does 2 slices of ham have?

Protein (g)
Total lipid (fat) (g)
Carbohydrate, by difference (g)
Energy (kcal)
Sugars, total (g)

How many ounces is a deli sliced ham?

Deli Ham
Nutrition Facts
Serving Size 2 ounces
Amount per serving

How much sliced ham on a sandwich?

The general rule of thumb is to purchase two to three ounces of deli meat for each sandwich you will make. Yes, it is that simple. Another rule of thumb is to order more than that by the sandwich or per person for the meal. It’s never a bad day when you have too much deli meat.

How many slices is 2 oz of roast beef?

Each 2-ounce serving of roast beef has approximately 70 calories. Usually 2 ounces is about two regular slices, or four thinly-sliced pieces, although if you’re carefully keeping tabs on your calories, weigh your slices first to be sure.

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