Cold cut ham

Meat

Item Rating: 55/100

1 serving (28 grams) contains 46 calories, 6.5 grams of protein, 2.0 grams of fat, and 0.5 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		389.8
% Daily Value*
Total Fat		16.9 g	21%
	Saturated Fat	5.9 g	29%
	Polyunsaturated Fat	0 g
Cholesterol		127.1 mg	42%
Sodium		3093.2 mg	134%
Total Carbohydrates		4.2 g	1%
	Dietary Fiber	0 g	0%
	Sugars	4.2 g
protein		55.1 g	110%
Vitamin D		0 mcg	0%
Calcium		33.9 mg	2%
Iron		2.5 mg	13%
Potassium		678.0 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: 152 cal (39.1%)

Protein: 220 cal (56.6%)

Carbs: 16 cal (4.3%)

About Cold cut ham

Cold cut ham is a thinly sliced, cured meat typically made from pork hind leg. Originating from European cuisine, ham has been a staple in charcuterie boards and sandwiches for centuries. This type of ham is often cured or smoked, giving it a distinct savory flavor. Nutritionally, cold cut ham is a source of protein, providing approximately 9 grams per 2-ounce serving. It also delivers essential nutrients such as iron, phosphorus, and potassium. However, it tends to be high in sodium due to the curing process, offering around 700 milligrams per serving, which should be considered for those watching their salt intake. Depending on preparation methods, added sugars or preservatives may also be present in store-bought varieties, compared to fresh, minimally processed ham cuts.

Health Benefits

• Provides high-quality protein (9 grams per 2-ounce serving) that supports muscle repair and maintenance.
• Contains iron, a mineral critical for red blood cell production and oxygen transport in the body.
• Offers potassium, which contributes to heart health and helps regulate fluid balance.

Dietary Considerations

Allergens: Contains None typically, but check for potential cross-contamination or additives containing allergens.

Suitable for: High-protein diets, low-carb diets

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

Selection and Storage

Store cold cut ham in the refrigerator at or below 40°F (4°C). Keep it sealed in an airtight container or its original packaging and consume within 3-5 days after opening.

Common Questions About Cold cut ham Nutrition

Is cold cut ham high in protein?

Yes, cold cut ham is considered a good source of protein, with about 9-12 grams of protein per 2-ounce serving. The protein content makes it a popular choice for a quick, high-protein snack or meal.

Can I eat cold cut ham on a keto diet?

Yes, cold cut ham can fit into a keto diet because it is low in carbs, usually containing 0-2 grams of carbohydrates per serving. However, be cautious with processed varieties, as they may contain added sugars or fillers.

Are there any health concerns with eating cold cut ham?

Cold cut ham often contains high levels of sodium, with some varieties exceeding 600-700 mg per serving, which could contribute to high blood pressure if consumed excessively. Additionally, processed meats may contain nitrates and nitrites, which are linked to certain health risks when eaten in large amounts over time.

What is the recommended portion size for cold cut ham?

A typical serving size for cold cut ham is about 2 ounces (roughly 2-3 slices). Eating it in moderation is key, especially given its sodium content. Pair it with vegetables or whole grains for a more balanced meal.

How does cold cut ham compare to turkey in terms of nutrition?

Cold cut ham generally contains more sodium and fewer calories compared to cold cut turkey. Ham has about 60-80 calories per 2-ounce serving, while turkey usually has around 50-60 calories. While both are good protein sources, turkey is typically leaner and lower in fat.

Data Sources & Scientific References