1 serving (57 grams) contains 70 calories, 10.0 grams of protein, 2.0 grams of fat, and 1.0 grams of carbohydrates.
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Nutrition Information
Calories |
291.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 10% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 104.2 mg | 34% | |
| Sodium | 2500 mg | 108% | |
| Total Carbohydrates | 4.2 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 4.2 g | ||
| protein | 41.7 g | 83% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 41.7 mg | 3% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 625 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
Source of Calories
About Ham lunchmeat
Ham lunchmeat is a processed deli meat made from cured pork, originating in European cuisine, particularly associated with countries such as Germany and Italy where ham preservation is a long-standing tradition. It typically contains added salt, nitrates, and sometimes sugar or spices to enhance shelf life and flavor. Nutritionally, ham lunchmeat provides a rich source of protein, with approximately 10-15 grams per 3-ounce serving. It also contains vitamins such as B6 and B12, important for energy metabolism and red blood cell production, and minerals like zinc and phosphorus. However, ham lunchmeat tends to be high in sodium, often containing over 600 milligrams per serving, which contributes significantly to daily sodium intake recommendations.
Health Benefits
- Provides high-quality protein (10-15 grams per 3-ounce serving), which supports muscle repair and maintenance.
- Contains vitamin B12, essential for nerve function and the production of red blood cells.
- Rich in zinc, which plays a key role in supporting immune function and wound healing.
Dietary Considerations
Selection and Storage
Ham lunchmeat should be stored in an airtight container in the refrigerator and consumed within 3-5 days of opening. For longer storage, it can be frozen for 1-2 months.
Common Questions About Ham lunchmeat Nutrition
Is ham lunchmeat high in protein?
Yes, ham lunchmeat is high in protein. On average, a 2-ounce serving contains about 10 grams of protein, making it a good option for those looking to increase their protein intake. However, the exact protein content can vary depending on the brand and preparation method.
Can I eat ham lunchmeat on a keto diet?
Ham lunchmeat can be eaten on a keto diet as it is typically low in carbohydrates, with most varieties containing less than 1 gram of carbs per 2-ounce serving. However, check the label for added sugars or honey-glazed varieties, which may increase the carb content.
What are the health benefits and concerns of eating ham lunchmeat?
Ham lunchmeat provides protein and essential nutrients such as zinc, iron, and B vitamins like B6 and B12. However, it is often high in sodium, with some servings containing over 500 mg, and may also contain nitrates or nitrites, which have been linked to potential health risks in large quantities. Moderation is key when consuming processed meats.
How much ham lunchmeat should I eat in a serving?
A standard serving size of ham lunchmeat is about 2 ounces or 56 grams, which is roughly 3-4 thin slices. This portion provides approximately 60-80 calories, depending on the brand and type. It is best to pair it with vegetables or whole grains for a balanced meal.
How does ham lunchmeat compare to turkey lunchmeat?
Ham lunchmeat generally has a higher calorie and fat content compared to turkey lunchmeat, with turkey often being the leaner option. For example, 2 ounces of turkey lunchmeat typically contain around 50 calories and 1 gram of fat, while ham can have up to 80 calories and 3 grams of fat. However, ham tends to have a more robust flavor, making it a preference in certain dishes.
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.
