Ham is a beloved deli meat and Christmas staple, made from pork from a leg cut that has been preserved through wet or dry curing with or without smoking.
Ham is packed with protein, but it also has a high sodium content which may be an issue for some individuals. Excess sodium can raise blood pressure, raise the risk of heart disease and cause kidney damage if consumed in large amounts.
Is It Healthy?
Ham is a good source of protein and is low in carbohydrates and calories. A 3-ounce serving of cured ham has 1 gram of carbohydrates and about 4 grams of fat, with 1.4 grams of saturated fats.
According to the USDA, 3.5 ounces of cooked ham contains 139 calories, 5 grams of fat, 22 grams of protein, and 1 gram of carbohydrates. The calorie content and nutritional value of ham may vary depending on the type and preparation method.
Ham Nutrition Facts
- Calories: 100
- Fat: 4g
- Sodium: 1050mg
- Carbohydrates: 1g
- Fiber: 0g
- Sugars: 1g
- Protein: 14g
- Iron: 0.36mg
- Sodium: 1050mg
Protein
Ham is an ingredient used in many dishes, from ham and cheese sandwiches to the festive dishes of the holidays. This pork product comes from the leg of a pig and is usually preserved with salt or smoke for flavor.
Ham is not only a great source of protein, but it’s also packed with some beneficial nutrients. For instance, it has 28 micrograms of selenium–a trace mineral which may help protect your thyroid–and 14 micrograms of iron for added energy.
Niacin, another essential nutrient found in ham, helps convert food into energy. With just 3.5 ounces of ham, you’ll receive 5.2 milligrams of niacin.
Ham is packed with niacin, which helps promote cardiovascular health and protects against heart disease. Plus, it’s a great source of vitamin B6, essential for energy production and metabolism, and vitamin B12 to keep healthy blood cells and nerves.
Fat
Ham is a widely popular meat, often served in sandwiches or as part of holiday meals. Although ham can provide us with plenty of flavour and nutrition, it may not be the healthiest choice for our diet as it contains lots of fat and calories.
Eating a variety of fruits, vegetables, whole grains and legumes is important for overall health; processed meats and red meat have been known to contribute to diseases like heart disease, diabetes, cancer and osteoporosis. Eating processed meats or red meat only may increase these risks.
If you’re a fan of ham, use it in moderation and opt for fresh or lean deli ham that has low sodium levels. Pair ham with other protein-rich foods like nuts, beans, eggs and fish as an addition to the main course.
Ham is not only a great source of protein, but it also supplies healthy amounts of selenium and niacin as well as potassium that help keep your blood pressure under control. These nutrients are especially beneficial for the heart.
Cholesterol
Ham is a nutritious choice, especially when sliced lean with the fat removed. Plus, it provides plenty of selenium, niacin and phosphorous – three nutrients which promote heart health.
In fact, a 4-ounce serving of deli ham contains only 120 calories and 4 grams total fat, of which only 1 gram is saturated fat.
Ham is also a great source of protein, providing 21 g per 100 grams – about the same as bacon!
However, it’s essential to be aware that processed ham varieties are high in sodium and should be avoided by those with high cholesterol. Studies have demonstrated that too much salt may increase the risk of many chronic illnesses like hypertension and cardiovascular disease.
Sodium
Ham is a common ingredient in deli meats and sandwiches, yet this processed red meat is high in sodium.
A 3-ounce portion of cured ham contains 1,128 milligrams of sodium, more than half your daily recommended value.
According to the Dietary Guidelines for Americans, too much salt can lead to high blood pressure, heart disease and kidney disease.
Cured ham is high in sodium due to the salt and nitrites used to preserve it. These chemicals have also been linked to colorectal cancer.
To reduce your sodium intake, opt for fresh foods rather than packaged or processed items. Furthermore, opt for low-sodium brands when selecting cured or processed ham.
Which Types Of Ham Are Available?
Ham is a versatile food that comes in many different varieties, each with its own unique flavor and texture. Here are some of the most popular types of ham:
- Bayonne Ham
- Black Forest Ham
- Boiled or Cooked Ham
- Canadian Bacon
- Capicola Ham
- City Ham
- Country Ham
- Culatello Ham
- Gammon Ham
- Honey-Baked Ham
- Irish Ham
- Jamon Iberico Ham
- Picnic Ham
- Prosciutto Ham
- Scotch Ham
- Serrano Ham
- Smithfield Ham
- Speck Ham
- Westphalian Ham
Ham is a good source of protein, with 3.5 ounces of cooked ham containing 22 grams of protein. However, it is also high in sodium and fat, so it should be consumed in moderation. When buying ham, look for lean cuts and avoid those that are high in sodium and preservatives.
