Cubed ham

Meat

Item Rating: 57/100

1 serving (100 grams) contains 145 calories, 20.0 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	4.3 g	21%
	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	1.2 g
protein		47.6 g	95%
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 (34.3%)

Protein: 190 cal (61.0%)

Carbs: 14 cal (4.6%)

About Cubed ham

Cubed ham is a type of pre-cut pork product, typically made from cured or smoked ham that is diced into small, uniform pieces. Its origins lie in traditional methods of curing pork to preserve its shelf life, a practice with roots in European cuisine. Today, cubed ham is versatile and often used in Western dishes such as omelets, salads, casseroles, and soups. Nutritionally, it is a good source of protein, providing around 10 grams of protein per 2 ounces, moderate fat content, and variable sodium levels depending on preparation. It also contains vitamins and minerals like B vitamins, zinc, and selenium, which are beneficial for energy metabolism and cellular health. However, processed ham can be high in sodium and sometimes nitrates, so portions should be monitored as part of a balanced diet.

Health Benefits

• Provides high-quality protein (10 grams per 2 oz serving), essential for muscle maintenance and repair.
• Contains selenium, a trace mineral that supports immune function and thyroid health.
• Rich in B vitamins, particularly B1 (thiamine) and B6, which are vital for energy metabolism and nervous system health.

Dietary Considerations

Allergens: None known

Suitable for: Low-carb diet, keto diet

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

Selection and Storage

Store cubed ham in an airtight container in the refrigerator, and use within 3-4 days of opening. It can also be frozen for up to 1-2 months if sealed properly.

Common Questions About Cubed ham Nutrition

Is cubed ham high in protein?

Yes, cubed ham is a good source of protein. A 3-ounce portion of cubed ham typically contains about 16-20 grams of protein, which can support muscle maintenance and repair. Additionally, it is relatively low in carbohydrates, making it a popular choice for those looking to increase their protein intake.

Can I eat cubed ham on a keto diet?

Yes, cubed ham can be eaten on a keto diet because it is low in carbohydrates. A typical serving of cubed ham contains 1-2 grams of carbs or less, which fits within the daily carb limits of a keto diet. Be cautious, however, of added sugars in certain pre-packaged or glazed varieties, and check labels when buying.

Is cubed ham healthy, and are there any concerns?

Cubed ham can be part of a healthy diet as it provides protein, B vitamins like B6 and B12, and minerals like zinc and selenium. However, it is high in sodium, with a 3-ounce serving containing approximately 900-1,200 mg, nearly half the recommended daily limit for most adults. Those with hypertension or sodium sensitivity should consume it in moderation.

What is the recommended serving size of cubed ham?

The recommended serving size for cubed ham is typically 3 ounces, which is about 1/2 cup or 85 grams. This portion provides around 120-140 calories and 16-20 grams of protein. Adjust serving sizes based on individual dietary needs and goals.

How does cubed ham compare to other proteins like chicken or turkey?

Cubed ham is comparable to chicken or turkey in protein content, as all are good sources of lean protein. However, ham generally contains more sodium due to the curing process, with over 900 mg per 3-ounce serving, compared to around 70-80 mg in chicken or turkey. If sodium intake is a concern, chicken or turkey may be a better option.

Data Sources & Scientific References