1 serving (85 grams) contains 120 calories, 16.0 grams of protein, 5.0 grams of fat, and 1.0 grams of carbohydrates.
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Nutrition Information
Calories |
333.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.9 g | 17% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 111.1 mg | 37% | |
| Sodium | 2222.2 mg | 96% | |
| Total Carbohydrates | 2.8 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.8 g | ||
| protein | 44.4 g | 88% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 27.8 mg | 2% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 694.4 mg | 14% | |
* 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 steak
Ham steak is a thick slice of cured or smoked pork taken from the hind leg of a pig. It is a popular ingredient in Western cuisines, particularly in American and European dishes, and is often served as a main protein in meals. Ham steak is high in protein, sodium, and other essential nutrients like iron and B vitamins. A 100-gram serving of ham steak typically provides about 19 grams of protein, making it a convenient and flavorful source of protein. However, it is also relatively high in sodium due to the curing process, so portion control is important. It can be consumed as a breakfast item, sliced into salads, or used in hearty dinner recipes, making it a versatile protein option.
Health Benefits
- High in protein (19 g per 100 g), which is essential for muscle repair and maintenance.
- Contains iron, a mineral important for red blood cell production and reducing the risk of anemia.
- Rich in B vitamins (like B1, B6, and B12), which support energy metabolism and a healthy nervous system.
Dietary Considerations
Selection and Storage
Store ham steak in the refrigerator at or below 40°F (4°C) and use within 3-5 days after opening. For longer storage, freeze tightly sealed portions for up to 2 months.
Common Questions About Ham steak Nutrition
Is ham steak high in protein?
Yes, ham steak is a high-protein food. A 3-ounce serving contains approximately 18-22 grams of protein, which supports muscle growth and repair. It’s a great option if you’re looking for a lean protein source, though the exact content can vary based on how it is prepared or processed.
Can I eat ham steak on a keto diet?
Yes, ham steak is generally keto-friendly as it is low in carbohydrates. A typical 3-ounce serving has less than 2 grams of carbs. However, check for added sugars in some varieties, such as glazed or cured ham, which could increase the carb count.
What are the health benefits and concerns of eating ham steak?
Ham steak is a good source of protein, iron, and some B vitamins like B6 and B12. However, it is often high in sodium, with a single serving containing around 800-1,200 mg, which can contribute to high blood pressure if consumed in excess. Additionally, some processed hams may contain preservatives like nitrates, which could have long-term health implications.
What is the recommended serving size for ham steak?
A recommended serving size for ham steak is around 3-4 ounces, which provides about 150-200 calories, depending on the cut. Pair it with nutrient-rich side dishes, like steamed vegetables or a fresh salad, to balance your meal.
How does ham steak compare to bacon or pork chops?
Ham steak is leaner and contains less fat than bacon, making it a better choice if you’re watching your fat intake. Compared to pork chops, ham steak is usually higher in sodium due to curing or processing, but pork chops are often slightly lower in calories and higher in certain micronutrients like zinc and selenium.
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.
- Dietary Protein and Muscle Health: Ham and Other Meat SourcesAmerican Journal of Clinical NutritionExplores the role of protein-rich meat, including ham, in promoting muscle health and overall nutrition.
- Dietary Guidelines for Americans, 2020–2025U.S. Department of Agriculture and HHSHighlights meat products like ham steak, emphasizing moderation owing to sodium and fat content.
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.
