Ham

Meat

Item Rating: 68/100

1 serving (100 grams) contains 128 calories, 5.5 grams of protein, 5.9 grams of fat, and 13.4 grams of carbohydrates.

Nutrition Information

1 cup (162g)

Calories		207.4
% Daily Value*
Total Fat		9.6 g	12%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	3.2 g
Cholesterol		16.2 mg	5%
Sodium		746.8 mg	32%
Total Carbohydrates		21.7 g	7%
	Dietary Fiber	2.9 g	10%
	Sugars	1.9 g
protein		8.9 g	17%
Vitamin D		6.5 mcg	32%
Calcium		22.7 mg	1%
Iron		0.9 mg	5%
Potassium		495.7 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Ham Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

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Food Attributes

🍯 Low sugar

Source of Calories

Fat: 86 cal (41.4%)

Protein: 35 cal (17.0%)

Carbs: 86 cal (41.6%)

About Ham

Ham is a popular pork product made from the hind leg of a pig, traditionally cured and sometimes smoked to enhance flavor. Originating from various cuisines worldwide, including European and American, ham is a versatile ingredient that can be served cooked, raw, or as a part of various recipes. Nutritionally, ham is a rich source of protein, containing 5.47 grams per 100 grams, while also providing moderate levels of fat (5.9 grams) and carbohydrates (13.4 grams). It contains essential micronutrients like iron (0.56 mg), calcium (14 mg), and vitamins such as Vitamin D (4 IU) and Vitamin C (9.4 mg). However, it typically has high sodium levels due to the curing process, which warrants moderation in its consumption.

Health Benefits

• High protein content (5.47 g per 100 g) supports muscle repair and maintenance.
• Vitamin D (4 IU per 100 g) contributes to bone health and immune support.
• Iron (0.56 mg per 100 g) aids in the production of red blood cells and oxygen transportation.

Dietary Considerations

Allergens: None known

Suitable for: Low-carb diets, gluten-free diets

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

Selection and Storage

Store ham in the refrigerator at 32°F to 40°F and consume within 3-5 days of opening. Freeze for longer-term storage, ensuring proper wrapping to prevent freezer burn.

Common Questions About Ham Nutrition

Is ham high in protein?

Ham provides a moderate amount of protein, with 5.47 grams per 100 grams serving. While it's not as protein-dense as some lean meats like chicken breast, it can still be a good source of protein in a balanced diet.

Can I eat ham on a keto diet?

Ham can fit into a keto diet, but you should be cautious of its carbohydrate content. With 13.4 grams of carbs per 100 grams, it is higher in carbs than many other meats, especially if it’s glazed or processed with sugar.

What are the health benefits and concerns of eating ham?

Ham is a source of protein and contains key nutrients like iron and potassium. However, it is also high in sodium at 461 mg per 100 grams, which may be a concern for individuals needing to limit salt intake, such as those with high blood pressure.

How much ham should I eat in one serving?

A typical serving size of ham is about 3 ounces (85 grams), providing approximately 109 calories, 4.65 grams of protein, and 11.4 grams of carbs. This portion keeps consumption moderate while offering adequate nutrients.

How does ham compare to turkey for nutrition and health?

Compared to turkey, ham typically has a higher sodium content and slightly less protein per serving. Turkey is often a leaner choice, especially if you choose skinless breast meat, making it a better option for individuals looking to lower sodium intake or increase protein.

Data Sources & Scientific References

1. USDA FoodData - Ham Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →
2. Iron: Fact Sheet for Consumers

   National Institutes of Health - Office of Dietary Supplements

   Provides information on iron, a key nutrient found in ham, including its benefits, sources, and recommended intake.

   View source →
3. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Health and Human Services

   Offers guidance on the consumption of meats like ham, with respect to saturated fat, sodium, and overall health.

   View source →
4. Processed meats: Nutrition and health implications

   American Journal of Clinical Nutrition

   Peer-reviewed article discussing the health impacts of processed meats, including ham, on diet and overall wellness.

   View source →