Boiled ham

Meat

Item Rating: 57/100

1 serving (100 grams) contains 145 calories, 21.0 grams of protein, 5.0 grams of fat, and 1.5 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		345.2
% Daily Value*
Total Fat		11.9 g	15%
	Saturated Fat	3.6 g	18%
	Polyunsaturated Fat	0 g
Cholesterol		119.0 mg	39%
Sodium		2857.1 mg	124%
Total Carbohydrates		3.6 g	1%
	Dietary Fiber	0 g	0%
	Sugars	3.6 g
protein		50 g	100%
Vitamin D		0 mcg	0%
Calcium		14.3 mg	1%
Iron		1.2 mg	6%
Potassium		595.2 mg	12%

* 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: 107 cal (33.3%)

Protein: 200 cal (62.2%)

Carbs: 14 cal (4.5%)

About Boiled ham

Boiled ham is a classic preparation of pork, commonly found in European and American cuisines. It involves curing the ham (typically the hind leg of a pig) and then cooking it by boiling to achieve a tender texture and savory flavor. Nutritionally, boiled ham is a good source of protein and contains essential vitamins and minerals like thiamine, niacin, and selenium. A standard 3-ounce serving provides approximately 15-16 grams of protein, 2-3 grams of fat, and around 120-150 calories, depending on the cut and preparation. However, it is also relatively high in sodium due to the curing process, making it something to enjoy in moderation as part of a balanced diet.

Health Benefits

• Supports muscle repair and growth due to its high protein content (15-16 grams per 3-ounce serving).
• Provides selenium, a trace mineral important for thyroid function and antioxidant defense (26-30% of the DV per serving).
• Contains thiamine (vitamin B1) and niacin (vitamin B3), which are essential for energy metabolism and nervous system health.

Dietary Considerations

Allergens: Contains None inherently, though cross-contamination can occur during processing.

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

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

Selection and Storage

Store boiled ham in an airtight container in the refrigerator for up to 3-5 days. To keep it longer, freeze it in portioned, freezer-safe bags for up to 2 months.

Common Questions About Boiled ham Nutrition

Is boiled ham high in protein?

Boiled ham is an excellent source of protein, providing around 18 grams of protein per 100 grams. This makes it a great option for individuals looking to meet their daily protein intake, especially for muscle repair and maintenance.

Can I eat boiled ham on a keto diet?

Yes, boiled ham is suitable for a keto diet due to its low carbohydrate content. It contains virtually no carbs (less than 1 gram per 100 grams), making it a great protein option for those following a keto lifestyle. Always check for added sugars in processed ham varieties.

What are the health benefits or concerns of eating boiled ham?

Boiled ham offers benefits such as being rich in protein, essential vitamins like B6 and B12, and minerals like zinc and selenium. However, it can be high in sodium, with around 1,200 mg per 100 grams, which may pose concerns for individuals managing blood pressure or heart health.

What is a healthy serving size for boiled ham?

A healthy serving size for boiled ham is typically around 2 ounces (56 grams). This portion provides approximately 10 grams of protein and about 80 calories. Pair it with vegetables or whole grains for a balanced meal.

How does boiled ham compare to roasted ham?

Boiled ham is generally lower in fat compared to roasted ham, as it is cooked in water rather than roasted with additional oils or fats. Boiled ham typically has a softer texture and milder flavor, while roasted ham is more robust with potential caramelization from cooking.

Data Sources & Scientific References