Boneless ham steak

Meat

Item Rating: 57/100

1 serving (84 grams) contains 110 calories, 15.0 grams of protein, 2.5 grams of fat, and 7.0 grams of carbohydrates.

Nutrition Information

1 cup (140g)

Calories		183.3
% Daily Value*
Total Fat		4.2 g	5%
	Saturated Fat	1.7 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		50.3 mg	16%
Sodium		1216.7 mg	52%
Total Carbohydrates		11.7 g	4%
	Dietary Fiber	0 g	0%
	Sugars	8.3 g
protein		25 g	50%
Vitamin D		0 mcg	0%
Calcium		0 mg	0%
Iron		1.2 mg	6%
Potassium		0 mg	0%

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

USDA FoodData - Boneless ham steak Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 37 cal (20.5%)

Protein: 100 cal (54.2%)

Carbs: 46 cal (25.4%)

About Boneless ham steak

Boneless ham steak is a cut of ham, typically from the hind leg of a pig, that has been deboned and sliced into a thick cut, often cooked or smoked. Popular in American and European cuisines, it is valued for its convenience as a quick-cooking protein source. Ham steak is rich in protein while also containing essential micronutrients like iron, zinc, and selenium. A 3-ounce serving provides approximately 120-140 calories, 18-20 grams of protein, and around 4-5 grams of fat, but it is also relatively high in sodium due to processing, with 800-1000 mg per serving. While it delivers substantial nutrients, moderation is key given the sodium content.

Health Benefits

• Excellent source of protein, providing 18-20 grams per 3-ounce serving, which supports muscle repair and overall body function.
• Contains selenium, an essential mineral that supports immune function and thyroid health.
• Provides iron, which aids in oxygen transport through the blood and can help prevent anemia.

Dietary Considerations

Allergens: None known

Suitable for: High-protein diets, keto diet (if unsweetened)

Not suitable for: Vegan diet, vegetarian diet, low-sodium diets

Selection and Storage

Store boneless ham steak in its original packaging in the refrigerator for up to 5-7 days. Once opened, wrap tightly and consume within 3 days or follow expiration dates. For longer storage, freeze in airtight packaging for up to 1-2 months.

Common Questions About Boneless ham steak Nutrition

Is boneless ham steak high in protein?

Yes, boneless ham steak is a good source of protein. A 3-ounce serving typically contains about 18-20 grams of protein, making it a satisfying option for those looking to meet their daily protein needs.

Can I eat boneless ham steak on a keto diet?

Yes, boneless ham steak can fit into a keto diet as it is low in carbohydrates, typically containing around 1-2 grams of carbs per 3-ounce serving. Be mindful to choose varieties without added sugars or glazes to keep it keto-friendly.

What are the health benefits and concerns of eating boneless ham steak?

Boneless ham steak is a good source of protein, iron, and B vitamins like niacin and B12, which support energy production and red blood cell formation. However, it is often high in sodium, with a 3-ounce serving containing 800-1,000 milligrams, so it should be eaten in moderation, especially for those managing hypertension or heart health.

How much boneless ham steak should I eat per serving?

A standard serving size of boneless ham steak is about 3-4 ounces, which provides enough protein and nutrients without excessive sodium or calories. Pair it with vegetables or whole grains for a balanced meal.

How does boneless ham steak compare to other meats like chicken or turkey?

Compared to chicken or turkey, boneless ham steak is generally higher in sodium but contains comparable protein levels, with around 18-20 grams per 3-ounce serving. It has a more savory, cured flavor and is typically eaten cooked, while chicken and turkey offer more versatility with lower sodium content.

Data Sources & Scientific References

1. USDA FoodData - Boneless ham steak Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →