1 serving (85 grams) contains 120 calories, 16.0 grams of protein, 5.0 grams of fat, and 1.0 grams of carbohydrates.
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Nutrition Information
Calories |
333.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.9 g | 17% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 111.1 mg | 37% | |
| Sodium | 2222.2 mg | 96% | |
| Total Carbohydrates | 2.8 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 44.4 g | 88% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 27.8 mg | 2% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 555.6 mg | 11% | |
* 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 Diced ham
Diced ham is finely chopped or cubed pork that is typically cured through salting, smoking, or drying processes. Originating from ancient meat preservation techniques, ham is a staple in many cuisines worldwide, including American, European, and Asian dishes. Whether added to salads, omelets, soups, or pasta, diced ham provides a savory flavor profile. Nutritionally, it is a high-protein food, offering around 10-12 grams of protein per 2-ounce serving. Ham also contains essential nutrients like vitamin B6, phosphorus, zinc, and selenium, although its sodium content is notable due to the curing process.
Health Benefits
- Supports muscle health due to its high protein content (10-12 grams per 2-ounce serving).
- Promotes overall cellular function with its high selenium levels, a mineral linked to antioxidant defense.
- Contributes to healthy bones and teeth through the phosphorus present in ham.
- Boosts immune health, as ham contains zinc, essential for immune system support.
- Provides energy metabolism support from vitamin B6, which aids in processing proteins and fats.
Dietary Considerations
Selection and Storage
Store diced ham in an airtight container in the refrigerator at 40°F or below for up to 3-5 days. For longer storage, freeze it in a sealed container for up to 2 months.
Common Questions About Diced ham Nutrition
Is diced ham high in protein?
Yes, diced ham is high in protein, providing approximately 17 grams of protein per 100 grams. This makes it a great option for those looking to increase their protein intake for muscle growth or repair.
Can I eat diced ham on a keto diet?
Yes, diced ham is suitable for a keto diet because it is very low in carbohydrates, typically containing less than 1 gram of carbs per 100 grams. Its high protein and moderate fat content make it an excellent choice for keto meal planning.
What are the health benefits or concerns of eating diced ham?
Diced ham provides essential nutrients such as protein, potassium, zinc, and vitamin B6, which are important for muscle health and energy metabolism. However, it is often high in sodium, with 100 grams containing up to 1,200 mg, which may be a concern for those managing blood pressure or heart health.
How much diced ham should I eat in one serving?
A typical serving size of diced ham is approximately 85 grams or 3 ounces, which contains around 140 calories, 12 grams of protein, and 9 grams of fat. It's important to balance this portion with fresh vegetables to create a nutritious and well-rounded meal.
How does diced ham compare to other protein sources like chicken or turkey?
Diced ham is higher in sodium compared to chicken or turkey, but it offers a similar protein content of around 17 grams per 100 grams. Ham tends to be fattier, especially if not lean, whereas chicken and turkey are leaner and lower in calories, making them better options for low-fat diets.
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.
- 2020-2025 Dietary Guidelines for Americans: Protein FoodsU.S. Department of Health and Human ServicesOutlines recommended intake of protein foods, including processed meats like diced ham, and their role in a healthy diet.
- Processed meat consumption: nutrition and health implicationsAmerican Journal of Clinical NutritionExplores the health effects and nutritional profile of processed meats, including 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.
