Calories in Prosciutto: Nutrition Facts & Serving Sizes
Per 1 slice (15g)
Per 100g
Source: Web research, March 2026.
One slice of prosciutto (15g) contains just 29 calories, making it one of the lowest-calorie ways to add rich, savory flavor to a meal. Per 100g, prosciutto delivers 196 calories, 27.8g of protein, 8.3g of fat, and virtually zero carbs (0.3g). That protein-to-calorie ratio is excellent for a cured meat, putting prosciutto in the same tier as lean chicken and turkey for muscle-building efficiency. Phosphorus stands out at 318mg per 100g, supporting ATP synthesis and bone health. Potassium at 510mg per 100g is notably high, supporting muscle contraction and electrolyte balance. Selenium at 26mcg contributes to antioxidant defense, and zinc at 2.8mg supports testosterone function and immune health. The major caveat is sodium at 2,695mg per 100g, which is very high due to the dry-curing process. A single 1oz serving carries 755mg of sodium, so prosciutto is best used as a flavor accent rather than a primary protein source.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 slice (15g) | 29.4 | 4.2g | 0g | 1.2g | 0g |
| 1 oz (28g) | 54.9 | 7.8g | 0.1g | 2.3g | 0g |
| 100g | 196 | 27.8g | 0.3g | 8.3g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 196 | 10% |
| Protein | 27.8g | 56% |
| Total Fat | 8.3g | 11% |
| Saturated Fat | 2.8g | 14% |
| Total Carbohydrates | 0.3g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 2695mg | 117% |
| Cholesterol | 70mg | 23% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.8g | 1% |
| Cholesterol | 70mg | 23% |
| Calcium | 10mg | 1% |
| Iron | 1.1mg | 6% |
| Potassium | 510mg | 11% |
| Vitamin D | 0.9mcg | 5% |
| Vitamin B6 | 0.4mg | 24% |
| Vitamin B12 | 0.9mcg | 38% |
| Magnesium | 25mg | 6% |
| Phosphorus | 318mg | 25% |
| Zinc | 2.8mg | 25% |
| Selenium | 26mcg | 47% |
| Folate | 5mcg | 1% |
| Thiamin (B1) | 0.6mg | 50% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 3.9mg | 24% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Prosciutto
Prosciutto is an impressively protein-dense food at 27.8g per 100g, which rivals chicken breast and other lean meats. For anyone tracking protein, a few slices contribute a clean, carb-free protein hit that works well wrapped around vegetables, layered on eggs, or eaten alongside cheese.
Phosphorus at 318mg per 100g plays a central role in ATP (adenosine triphosphate) synthesis, which is the direct energy currency used by muscles during every contraction. Adequate phosphorus intake supports sustained training performance and bone mineral density.
Potassium at 510mg per 100g is notably high for a processed meat, supporting intracellular fluid balance, nerve signal transmission, and muscle contraction. Post-workout, potassium helps restore electrolyte levels depleted through sweat.
Selenium at 26mcg per 100g supports the glutathione antioxidant system, reducing oxidative damage from intense training. Zinc at 2.8mg per 100g contributes to testosterone production, protein metabolism, and immune defense.
Thiamin at 0.6mg per 100g supports carbohydrate energy metabolism, and niacin at 3.9mg contributes to cellular energy production. Vitamin B12 at 0.9mcg supports red blood cell formation and neurological function.
The main limitation is the extremely high sodium content from the curing process, making portion control important for those monitoring cardiovascular health markers.
Dietary Considerations
Prosciutto is naturally zero carb and keto-compatible, with just 0.3g of carbs per 100g. It fits carnivore and paleo diets as well. Prosciutto is not suitable for vegetarian, vegan, or halal diets. It is gluten-free in its traditional form, but always check labels on packaged versions for additives. The sodium content (2,695mg per 100g) is the primary concern for anyone with high blood pressure or on sodium-restricted diets. Using prosciutto as a topping or accent rather than a primary protein source (keeping portions to 1-2 slices per meal) is the practical approach for managing sodium while benefiting from its protein content.
Daily Intake (100g)
100g of prosciutto provides 10% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in prosciutto?
Prosciutto contains 196 calories per 100g. One slice (15g) contains approximately 29 calories, and a 1oz serving (28g) contains about 55 calories.
Is prosciutto good for weight loss?
Prosciutto can fit into a weight loss diet because it has very low carbs and high protein. At 29 calories per slice with 4.2g protein, it is an efficient protein source. The main concern is the high sodium content, which can cause water retention.
How much protein is in prosciutto?
Prosciutto contains 27.8g of protein per 100g, one of the highest protein densities of any cured meat. A 1oz serving (28g) provides 7.8g of protein.
Is prosciutto high in sodium?
Yes, prosciutto is very high in sodium at 2,695mg per 100g due to the salt-curing process. A 1oz serving contains about 755mg of sodium, which is roughly one-third of the daily recommended limit.
Is prosciutto keto?
Yes, prosciutto is keto-friendly with only 0.3g of carbs per 100g. It is a zero-sugar, high-protein, moderate-fat option that fits easily within ketogenic macros.
How does prosciutto compare to bacon in calories?
Prosciutto (196 cal/100g) is much lower in calories than bacon (541 cal/100g) and significantly higher in protein (27.8g vs 12.6g per 100g). Prosciutto is the leaner option between the two, though both are very high in sodium.
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