1 serving (28 grams) contains 46 calories, 5.5 grams of protein, 2.1 grams of fat, and 0.6 grams of carbohydrates.
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Nutrition Information
Calories |
389.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.8 g | 22% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 127.1 mg | 42% | |
| Sodium | 3093.2 mg | 134% | |
| Total Carbohydrates | 5.1 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.5 g | ||
| protein | 46.6 g | 93% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 16.9 mg | 1% | |
| Iron | 2.5 mg | 13% | |
| Potassium | 593.2 mg | 12% | |
* 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 slice
Ham slices are thinly cut portions of cured pork, originating from the hind leg of a pig. Curing methods such as smoking or salting have been traditionally used in various cuisines worldwide, from European charcuterie to American deli traditions. Ham slices are rich in protein, providing essential amino acids, and are relatively lower in fat compared to some other cuts of pork. A 3-ounce serving of ham typically contains around 18-20 grams of protein and varies in sodium content depending on preparation. Ham can be a source of essential nutrients like B vitamins, particularly vitamin B12, and minerals like zinc and phosphorus. However, it is also high in sodium due to the curing process, so consumption should be moderated to maintain optimal health.
Health Benefits
- Provides high-quality protein (18-20g per serving) to support muscle repair and growth.
- Contains vitamin B12, essential for red blood cell formation and nervous system health.
- Includes zinc, a mineral that boosts immune function and wound healing.
Dietary Considerations
Selection and Storage
Store ham slices in the refrigerator at or below 40°F (4°C) and consume within 3-5 days of opening. For extended storage, freeze tightly wrapped portions for up to 1-2 months.
Common Questions About Ham slice Nutrition
Is ham slice high in protein?
Yes, ham slices are relatively high in protein. A single 3-ounce serving of ham provides about 18 grams of protein, which is excellent for muscle repair and growth. However, protein content can vary based on the type and curing process of the ham.
Can I eat ham slice on a keto diet?
Yes, ham slices are suitable for a keto diet due to their low carbohydrate content, typically containing 1-2 grams of carbs per serving. However, check the label for added sugars or honey glazes, which might increase carb content.
What are the health concerns with eating ham slices?
While ham is a good source of protein and some essential nutrients like iron and zinc, it is also high in sodium, with around 900-1,000 mg per 3-ounce serving, which can be a concern for those watching their salt intake. Processed meats like ham are also linked to increased risks of heart disease and certain cancers when consumed in large quantities.
What is the recommended portion size for ham slices?
The recommended portion size for ham slices is typically 3 ounces, about the size of a deck of cards. This helps to keep nutrient intake balanced without excessive sodium or saturated fat.
How does ham compare to turkey in terms of health and nutrition?
Ham contains more sodium and slightly more saturated fat than turkey. For instance, a 3-ounce serving of turkey breast has about 25 grams of protein, fewer than 2 grams of fat, and less than 500 mg of sodium, making it a leaner and lower-sodium choice compared to most ham slices. However, ham provides a richer, saltier flavor.
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.
- Processed Meat and Health RisksAmerican Journal of Clinical NutritionExplores the health effects and risks of consuming processed meats, including ham, with a focus on sodium and preservative content.
- Sodium and Your HealthCenters for Disease Control and Prevention (CDC)Details the health implications of sodium intake, a nutrient commonly found in processed meats such as ham.
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.
