1 serving (50 grams) contains 60 calories, 10.0 grams of protein, 1.5 grams of fat, and 0.8 grams of carbohydrates.
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Nutrition Information
Calories |
285.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 2.4 g | 12% | |
| 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 | 2.4 g | ||
| protein | 47.6 g | 95% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 2.4 mg | 13% | |
| 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
Source of Calories
About Extra lean ham
Extra lean ham is a type of cured meat, typically derived from the hind leg of a pig that has been trimmed to remove most visible fat. It is a staple in various cuisines, particularly in Western countries, and is often used in sandwiches, salads, or charcuterie boards. It is high in protein, offering about 20-25 grams of protein per 100 grams, while being relatively low in fat compared to regular ham. This makes it a popular choice for those aiming to reduce calorie and fat intake while still enjoying a flavorful protein source. Additionally, it provides essential vitamins and minerals like B vitamins (particularly B6 and B12) and zinc, though it can be high in sodium due to the curing process.
Health Benefits
- Supports muscle repair and maintenance due to high protein content (20-25g per 100g).
- Provides vitamin B12, which is essential for red blood cell production and nervous system health.
- Contains zinc, which supports immune function and wound healing.
Dietary Considerations
Selection and Storage
Store extra lean ham in the refrigerator at 0-4°C and consume within a few days after opening. To extend freshness, it can be frozen for up to 1-2 months, but should be tightly sealed to prevent freezer burn.
Common Questions About Extra lean ham Nutrition
Is extra lean ham high in protein?
Yes, extra lean ham is a good source of protein. A 3-ounce (85 gram) serving typically contains around 14 grams of protein, which makes it a great option for those looking to support muscle growth and overall satiety.
Can I eat extra lean ham on a keto diet?
Yes, extra lean ham is compatible with a keto diet as it is low in carbohydrates. A typical serving contains less than 2 grams of carbs, making it suitable for maintaining ketosis as part of a ketogenic meal plan.
What are the health benefits or concerns associated with eating extra lean ham?
Extra lean ham is high in protein and low in fats, which can benefit muscle maintenance and weight management. However, it is often high in sodium, with some servings containing over 600 mg, which could be a concern for individuals monitoring their salt intake or managing conditions like hypertension.
How much extra lean ham should I eat per serving?
A reasonable serving size of extra lean ham is around 3 ounces (85 grams). This portion provides a good balance of protein while keeping sodium levels in check, especially if consumed alongside a diverse array of other foods like vegetables or whole grains.
How does extra lean ham compare to regular ham?
Extra lean ham contains significantly less fat than regular ham. While regular ham may have around 5-7 grams of fat per serving, extra lean ham typically has less than 2 grams. This makes extra lean ham a healthier choice for those looking to reduce fat intake while still enjoying a flavorful source of protein.
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.
