Ham deli meat

Meat

Item Rating: 56/100

1 serving (28 grams) contains 46 calories, 7.2 grams of protein, 1.4 grams of fat, and 0.6 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		389.8
% Daily Value*
Total Fat		11.9 g	15%
	Saturated Fat	4.2 g	21%
	Polyunsaturated Fat	0 g
Cholesterol		169.5 mg	56%
Sodium		3118.6 mg	135%
Total Carbohydrates		5.1 g	1%
	Dietary Fiber	0 g	0%
	Sugars	2.5 g
protein		61.0 g	122%
Vitamin D		0 mcg	0%
Calcium		16.9 mg	1%
Iron		2.5 mg	13%
Potassium		1016.9 mg	21%

* 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 (28.8%)

Protein: 244 cal (65.7%)

Carbs: 20 cal (5.5%)

About Ham deli meat

Ham deli meat is a thinly sliced, cured meat typically prepared from the hind leg of a pig. Originating from European cuisine, particularly Germany and Italy, ham has been a staple food for centuries, often served in sandwiches, charcuterie boards, or alongside breakfast dishes. Depending on processing methods, ham can be smoked or unsmoked, with varying flavor profiles. Nutritionally, ham is a high-protein food that contains essential nutrients such as iron, zinc, and vitamin B12. However, deli ham tends to be high in sodium due to curing and preservation methods, so moderate consumption is advised for individuals monitoring their salt intake. Ham also provides some fat, which contributes to its flavor but should be factored into a balanced diet.

Health Benefits

• Contains vitamin B12, supporting energy metabolism and healthy nervous system function.
• Provides iron, which is essential for oxygen transport in the blood and preventing anemia.
• Rich in protein, aiding muscle repair and growth, contributing to overall physical health.

Dietary Considerations

Allergens: Contains pork

Suitable for: Keto diet, low-carb diets

Not suitable for: Vegan diets, vegetarian diets, low-sodium diets

Selection and Storage

Store ham deli meat in the refrigerator at or below 40°F (4°C) in an airtight container. Consume within 3-5 days of opening or freeze if not used immediately.

Common Questions About Ham deli meat Nutrition

Is ham deli meat high in protein?

Yes, ham deli meat is a good source of protein, providing about 10-12 grams of protein per 2-ounce serving (roughly 56 grams). The exact amount may vary depending on the brand and preparation, but it is commonly consumed as a convenient protein-rich food.

Can I eat ham deli meat on a keto diet?

Ham deli meat can be suitable for a keto diet as it is low in carbohydrates, typically containing 0-2 grams of carbs per serving. However, check labels for added sugars or honey-cured products, which may increase the carb content.

Is ham deli meat healthy to eat regularly?

Ham deli meat can provide protein and essential nutrients like iron and zinc, but it is often high in sodium, containing around 600-800 milligrams per 2-ounce serving, and may contain preservatives like nitrates. Consuming it in moderation is recommended, especially for those with high blood pressure or heart concerns.

What is a recommended portion size of ham deli meat?

A standard serving size of ham deli meat is about 2 ounces (56 grams), which is roughly 3-4 thin slices. This portion provides around 60-90 calories, making it suitable for most meals when balanced with other nutrient-dense foods like vegetables.

How does ham deli meat compare to turkey deli meat?

Ham deli meat is generally higher in sodium and may contain slightly more fat than turkey deli meat. Turkey is often leaner, with fewer calories and fat per serving, while providing a similar amount of protein. For those watching sodium intake, turkey may be a better choice, though individual taste preferences and nutritional needs will vary.

Data Sources & Scientific References