1 serving (85 grams) contains 151 calories, 19.0 grams of protein, 7.5 grams of fat, and 1.5 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
419.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.8 g | 26% | |
| Saturated Fat | 6.9 g | 34% | |
| 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 | 52.8 g | 105% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 16.7 mg | 1% | |
| 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
Source of Calories
About Cooked ham
Cooked ham is a cured pork product that is typically baked, boiled, or smoked to enhance its flavor. Originating from European culinary traditions, ham has been a staple in cuisines like Italian, Spanish, and French. It is a protein-rich food, containing approximately 18-20 grams of protein per 100 grams. Cooked ham is moderate in fat, with about 10-15 grams of fat per serving, depending on the cut, and provides essential vitamins and minerals like B vitamins (especially B6 and B12), zinc, and selenium. However, it is often high in sodium due to the curing and preservation process.
Health Benefits
- Rich source of high-quality protein, essential for muscle growth and repair, providing about 18-20 grams per 100 grams.
- Contains selenium, which supports immune function and acts as an antioxidant, supplying around 20-30% of the daily value per serving.
- Provides vitamin B12, crucial for red blood cell formation and nervous system health, offering around 10% of the daily value per 100 grams.
Dietary Considerations
Selection and Storage
Store cooked ham in the refrigerator at 40°F (4°C) or below and consume within 3-5 days once opened. For longer storage, freeze in an airtight container for up to 2 months.
Common Questions About Cooked ham Nutrition
Is cooked ham high in protein?
Yes, cooked ham is a good source of protein. A 3-ounce serving (about 85 grams) of cooked ham typically contains around 18-20 grams of protein, making it a viable option for those looking to increase their protein intake.
Can I eat cooked ham on a keto diet?
Yes, cooked ham can be part of a keto diet as it is low in carbohydrates. A standard 3-ounce serving contains less than 2 grams of carbs, making it suitable for low-carb and ketogenic meal plans. Be cautious with any added sugars in glazed or processed hams.
What are the health benefits or concerns of eating cooked ham?
Cooked ham provides essential nutrients like protein, B vitamins, and zinc, which support muscle health, energy production, and immune function. However, it can also be high in sodium, with a 3-ounce serving containing around 1,000 milligrams (over 40% of the recommended daily intake). Those with high blood pressure or heart conditions should consume ham in moderation.
What is the recommended serving size for cooked ham?
A recommended serving size for cooked ham is typically about 3-4 ounces, roughly the size of a deck of cards. This portion provides sufficient protein and nutrients while keeping calories and sodium in check.
How does cooked ham compare to turkey in terms of nutrition?
Cooked ham generally has more sodium and saturated fat compared to turkey. For instance, a 3-ounce serving of ham has about 1,000 milligrams of sodium and 4 grams of fat, while roasted turkey breast contains around 500 milligrams of sodium and 1 gram of fat. Both provide comparable protein levels, but turkey is a leaner option overall if you're watching sodium and fat intake.
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.
- Dietary Sources of Sodium Among U.S. Adults and ChildrenCenters for Disease Control and PreventionCovers the contribution of processed meats like cooked ham to dietary sodium, relevant to public health and dietary guidelines.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesProvides guidelines on processed meats, their consumption, and implications for health, which includes cooked ham.
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.
