Baked ham

Meat

Item Rating: 54/100

1 serving (85 grams) contains 151 calories, 19.5 grams of protein, 7.5 grams of fat, and 1.5 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		419.4
% Daily Value*
Total Fat		20.8 g	26%
	Saturated Fat	7.5 g	37%
	Polyunsaturated Fat	0 g
Cholesterol		138.9 mg	46%
Sodium		2833.3 mg	123%
Total Carbohydrates		4.2 g	1%
	Dietary Fiber	0 g	0%
	Sugars	3.3 g
protein		54.2 g	108%
Vitamin D		0 mcg	0%
Calcium		27.8 mg	2%
Iron		2.2 mg	12%
Potassium		694.4 mg	14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 187 cal (44.5%)

Protein: 216 cal (51.5%)

Carbs: 16 cal (4.0%)

About Baked ham

Baked ham is a type of cooked pork that has been cured, typically with salt, sugar, and other seasonings, then baked. It is a staple in many cuisines, particularly American, European, and Caribbean traditions, often served during holidays and celebrations. Ham is a rich source of protein and several important nutrients, including vitamins B6 and B12, selenium, and zinc. It is also high in sodium due to the curing process, making moderation key for balanced consumption. While baked ham provides essential nutrients, it can also be calorie-dense and should be balanced within a healthy eating plan.

Health Benefits

• High protein content supports muscle repair and growth, providing approximately 18 grams of protein per 3-ounce serving.
• Contains significant levels of selenium, a mineral vital for antioxidant defenses and thyroid health (about 24 micrograms per serving).
• Rich in vitamin B12, which supports red blood cell formation and neurological function (33% of daily value per serving).

Dietary Considerations

Allergens: None known

Suitable for: Low-carb diets, high-protein diets

Not suitable for: Vegetarian, vegan, low-sodium diets

Selection and Storage

Store baked ham in the refrigerator at 40°F (4°C) or below and consume within 3-5 days. For longer storage, freeze in an airtight container for up to 1-2 months.

Common Questions About Baked ham Nutrition

Is baked ham high in protein?

Yes, baked ham is high in protein. A 3-ounce serving of baked ham contains approximately 19-22 grams of protein, making it a good source of this macronutrient, which is essential for muscle repair and overall body function.

Can I eat baked ham on a keto diet?

Yes, baked ham can fit into a keto diet as it is low in carbohydrates. A typical 3-ounce serving has around 1-2 grams of carbs. However, avoid baked hams with sugary glazes, as they can significantly increase the carbohydrate count.

What are the health benefits and concerns of eating baked ham?

Baked ham is a good source of protein, B vitamins (like B12), zinc, and selenium, which support energy production and immune health. However, it is also high in sodium, providing up to 750-1,000 mg per 3-ounce serving, which may be a concern for individuals monitoring their sodium intake. Choosing low-sodium options when possible can help mitigate this concern.

What is the recommended portion size for baked ham?

A typical portion size for baked ham is about 3 ounces, roughly the size of a deck of cards. This serving size provides around 130-150 calories, depending on preparation methods, making it suitable for most balanced meal plans.

How does baked ham compare to roasted turkey in terms of nutrition?

Baked ham and roasted turkey are both lean proteins, but they differ in nutrition. Ham generally contains more sodium (approximately 750-1,000 mg per 3 ounces compared to 25-50 mg in turkey) and slightly more fat. Turkey, on the other hand, is lower in calories but offers comparable protein levels and less sodium, making it a better option for those seeking a lower-sodium option.

Data Sources & Scientific References