Ham cold cut

Meat

Item Rating: 55/100

1 serving (28 grams) contains 46 calories, 5.5 grams of protein, 2.1 grams of fat, and 0.6 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		389.8
% Daily Value*
Total Fat		17.8 g	22%
	Saturated Fat	5.9 g	29%
	Polyunsaturated Fat	0 g
Cholesterol		118.6 mg	39%
Sodium		3118.6 mg	135%
Total Carbohydrates		5.1 g	1%
	Dietary Fiber	0 g	0%
	Sugars	2.5 g
protein		46.6 g	93%
Vitamin D		0 mcg	0%
Calcium		25.4 mg	1%
Iron		1.7 mg	9%
Potassium		567.8 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: 160 cal (43.7%)

Protein: 186 cal (50.8%)

Carbs: 20 cal (5.6%)

About Ham cold cut

Ham cold cuts are thinly sliced pieces of cured or smoked pork derived from the hind leg of a pig. Originating from European cuisine, ham has been a dietary staple in regions like Italy, Spain, and Germany, often featured in sandwiches, salads, or paired with cheese. Cold-cut ham is typically brined and preserved for convenience. Nutritionally, ham is a good source of protein, providing approximately 9 grams per 2-ounce serving. It also contains essential vitamins and minerals like thiamine, selenium, and phosphorus, while being relatively low in carbohydrates. However, due to added salt in processing, it can be high in sodium, with a single serving containing roughly 600-800 mg, depending on preparation methods.

Health Benefits

• Rich in protein, which supports muscle repair and growth (9 grams per 2 oz serving).
• Contains selenium, an antioxidant that helps maintain immune system function (approximately 24% of daily value per serving).
• Provides phosphorus, a mineral essential for bone health and energy metabolism (20% of daily value per serving).

Dietary Considerations

Allergens: None known

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

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

Selection and Storage

Store in the refrigerator at or below 40°F and consume within 3-5 days of opening. Ensure packaging is sealed tightly to prevent drying out.

Common Questions About Ham cold cut Nutrition

Is ham cold cut high in protein?

Yes, ham cold cut is a good source of protein, providing around 9-11 grams per 2-ounce (56-gram) serving. This makes it a convenient option for those looking to add protein to their diet.

Can I eat ham cold cut on a keto diet?

Yes, ham cold cut can fit into a keto diet as it is low in carbohydrates, usually containing less than 2 grams of carbs per serving. However, be mindful of added sugars in some varieties, especially glazed or seasoned options.

Are there health concerns with eating ham cold cuts?

Ham cold cuts are high in sodium, often containing over 500-700 mg per serving, which can contribute to high blood pressure if eaten in excess. Additionally, they are a processed meat, which some studies link to an increased risk of certain cancers when consumed frequently.

What is the recommended portion size for ham cold cuts?

A typical serving size is 2 ounces (about 56 grams), which provides around 70-90 calories depending on the brand and preparation method. Stick to this portion to keep sodium and calorie intake in check.

How does ham cold cut compare to turkey cold cut?

Ham cold cut is generally higher in calories and sodium compared to turkey cold cut but often contains slightly more protein. Turkey cold cuts are leaner and may have fewer preservatives, making them a better choice for heart health.

Data Sources & Scientific References