1 serving (56 grams) contains 70 calories, 9.0 grams of protein, 3.0 grams of fat, and 1.0 grams of carbohydrates.
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Nutrition Information
Calories |
295.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 105.7 mg | 35% | |
| Sodium | 2747.4 mg | 119% | |
| Total Carbohydrates | 4.2 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 4.2 g | ||
| protein | 38.0 g | 76% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 21.1 mg | 1% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 507.2 mg | 10% | |
* 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
Source of Calories
About Breakfast ham
Breakfast ham is a popular ingredient in various cuisines, particularly American, European, and breakfast-focused dishes worldwide. It is typically made from cured pork, offering a savory and smoky flavor often enhanced with spices and glazing. Ham is rich in protein, providing about 18 grams per 100 grams, and contains essential vitamins and minerals such as B vitamins (especially B12), zinc, and iron. Though ham is relatively high in sodium due to the curing process, moderate consumption can fit into a balanced diet. It's often served alongside eggs, toast, or incorporated into breakfast casseroles for flavor and nutrition.
Health Benefits
- High protein content supports muscle repair and maintenance, with approximately 18 grams per 100 grams.
- Contains vitamin B12, which is crucial for nerve function and red blood cell formation.
- Provides zinc, supporting immune system health and wound healing.
Dietary Considerations
Selection and Storage
Store in the refrigerator at 40°F (4°C) or below. Consume within 3-5 days of opening, or freeze for longer shelf life.
Common Questions About Breakfast ham Nutrition
Is breakfast ham high in protein?
Yes, breakfast ham is a good source of protein. A 3-ounce serving typically contains around 15-20 grams of protein, depending on the brand and preparation. This makes it a good option for muscle repair and overall energy.
Can I eat breakfast ham on a keto diet?
Yes, breakfast ham can be consumed on a keto diet as it is low in carbohydrates, with less than 1 gram of carbs per 3-ounce serving. However, be cautious of brands with added sugars or honey glazing as these can increase the carb count.
Is breakfast ham healthy, and are there any concerns?
Breakfast ham can be part of a healthy diet as it is high in protein and provides key nutrients like iron, B vitamins, and zinc. However, it is often high in sodium, with some servings containing over 900 mg, which is about 40% of the recommended daily intake. Additionally, processed meats like ham may increase the risk of certain health issues if consumed in excess.
What is a recommended portion of breakfast ham?
A recommended portion of breakfast ham is about 3 ounces, which is roughly the size of a deck of cards. This portion provides around 100-150 calories and is appropriate for a balanced breakfast when paired with fruits, vegetables, or whole grains.
How does breakfast ham compare to bacon nutritionally?
Compared to bacon, breakfast ham is typically lower in calories and fat. For example, a 3-ounce serving of ham usually contains about 3-5 grams of fat, while a similar serving of bacon can contain 10-15 grams of fat. However, ham often contains more sodium than bacon, so portion control is key.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
