1 serving (100 grams) contains 210 calories, 14.6 grams of protein, 8.1 grams of fat, and 19.7 grams of carbohydrates.
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Nutrition Information
Calories |
420 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.3 g | 20% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 68 mg | 22% | |
| Sodium | 1658 mg | 72% | |
| Total Carbohydrates | 39.4 g | 14% | |
| Dietary Fiber | 1.8 g | 6% | |
| Sugars | 5.0 g | ||
| protein | 29.2 g | 58% | |
| Vitamin D | 80 mcg | 400% | |
| Calcium | 458 mg | 35% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 520 mg | 11% | |
* 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 roll
Ham rolls are a popular appetizer or snack that consist of thin slices of ham rolled around a variety of fillings, such as cream cheese, pickles, or vegetables. Originating from European and American cuisines, ham rolls are often served at gatherings due to their simplicity and flavor. Ham itself is a rich source of protein, providing approximately 10 grams of protein per 2-ounce serving, along with key nutrients like vitamin B6, niacin, and zinc. However, it is also high in sodium, typically containing around 730 milligrams per 2-ounce serving, which is a consideration for those monitoring their sodium intake.
Health Benefits
- High-quality protein from ham supports muscle repair and maintenance, as it contains all essential amino acids.
- Vitamin B6 in ham contributes to normal brain development and helps regulate mood by assisting in neurotransmitter production.
- Zinc found in ham plays a crucial role in boosting the immune system and supporting wound healing.
Dietary Considerations
Selection and Storage
Store ham rolls in an airtight container in the refrigerator and consume within 3–5 days to ensure freshness. Avoid leaving ham rolls at room temperature for more than 2 hours to minimize bacterial growth.
Common Questions About Ham roll Nutrition
Is ham roll high in protein?
Yes, ham rolls are relatively high in protein. A typical ham roll made with 2 ounces of deli ham contains around 10-12 grams of protein, making it a good option for those looking to increase their protein intake.
Can I eat ham roll on a keto diet?
Yes, ham rolls are generally keto-friendly as they are low in carbohydrates. A basic ham roll typically contains less than 2 grams of carbs per serving. However, make sure to check additional ingredients such as fillings or glazes that might add hidden sugars or carbs.
What are the health benefits or concerns of eating ham rolls?
Ham rolls can provide a good source of protein and certain vitamins like B6 and B12. However, they are often high in sodium, with a single roll containing up to 500 mg or more. This could be a concern for those on a low-sodium diet or with hypertension.
What is the recommended portion size for ham rolls?
The recommended portion size for ham rolls ranges from 1-2 rolls depending on dietary needs. This typically equates to 2-4 ounces of ham, providing sufficient protein while keeping sodium and calorie intake in check.
How do ham rolls compare to turkey rolls?
Ham rolls generally have a slightly higher fat and sodium content compared to turkey rolls. For example, 2 ounces of ham contains about 3 grams of fat and 500 mg of sodium, while the same amount of turkey contains 1-2 grams of fat and about 300-400 mg of sodium. Turkey rolls may be a better choice for those seeking a leaner, lower-sodium option.
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.
- USDA FoodData - Ham roll DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
