Ham deli

Meat

Item Rating: 57/100

1 serving (56 grams) contains 70 calories, 10.0 grams of protein, 2.0 grams of fat, and 1.0 grams of carbohydrates.

Nutrition Information

1 cup (236.7g)

Calories		295.9
% Daily Value*
Total Fat		8.5 g	10%
	Saturated Fat	4.2 g	21%
	Polyunsaturated Fat	0 g
Cholesterol		105.7 mg	35%
Sodium		3085.5 mg	134%
Total Carbohydrates		4.2 g	1%
	Dietary Fiber	0 g	0%
	Sugars	4.2 g
protein		42.3 g	84%
Vitamin D		0 mcg	0%
Calcium		21.1 mg	1%
Iron		1.3 mg	7%
Potassium		634.0 mg	13%

* 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

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 76 cal (29.1%)

Protein: 169 cal (64.5%)

Carbs: 16 cal (6.4%)

About Ham deli

Ham deli refers to thinly sliced, cured, or smoked pork, often served in sandwiches, salads, or charcuterie boards. Originating from European cuisines, particularly Italy and Spain, ham deli meats like prosciutto or jamón have been a staple for centuries. This processed meat is protein-rich, with about 10 grams of protein per 2-ounce serving, and contains essential minerals like zinc and selenium. However, it is high in sodium, averaging 500-600 mg per serving, due to the curing process. Ham deli is calorie-dense, ranging from 100-150 calories per serving, depending on the fat content. It provides small amounts of B vitamins, particularly thiamine and niacin, which support energy production.

Health Benefits

• Rich in protein (10 g per 2 ounces) which supports muscle health and repair.
• Provides selenium, an antioxidant mineral essential for a healthy immune system.
• Contains B vitamins like thiamine (10% of DV per serving), aiding in energy metabolism.

Dietary Considerations

Allergens: Contains pork

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

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

Selection and Storage

Store ham deli meat in the refrigerator at or below 40°F and consume within 3-5 days after opening. For longer storage, freezing is an option if sealed properly.

Common Questions About Ham deli Nutrition

Is ham deli high in protein?

Ham deli meat is relatively high in protein, with an average of 9-11 grams of protein per 3-ounce serving, depending on the brand and preparation. It provides a quick protein source, which is essential for muscle repair and growth.

Can I eat ham deli on a keto diet?

Yes, ham deli meat is generally keto-friendly because it is low in carbohydrates, typically containing 1 gram of carbs or less per serving. However, you should check the label for added sugars or honey-glazed options that may increase the carb count.

Is ham deli meat healthy, or should I avoid it?

Ham deli meat can be part of a balanced diet but should be consumed in moderation due to its high sodium content, with a 3-ounce serving containing up to 800 mg of sodium. Frequent consumption has also been linked to an increased risk of certain health issues, such as heart disease, due to preservatives like nitrates.

What is the recommended serving size for ham deli meat?

The recommended serving size of ham deli meat is typically 2 to 3 ounces, which is about 4 to 6 thin slices. This portion helps manage sodium intake and ensures it is consumed as part of a balanced meal.

How does ham deli compare to turkey deli meat nutritionally?

Ham deli meat is typically higher in sodium and slightly lower in protein compared to turkey deli meat. For example, a 3-ounce serving of turkey deli usually contains around 13 grams of protein and less sodium (around 400-600 mg) than ham, making turkey a leaner and slightly healthier option.

Data Sources & Scientific References