Lean ham

Meat

Item Rating: 57/100

1 serving (100 grams) contains 145 calories, 21.0 grams of protein, 5.0 grams of fat, and 1.5 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		345.2
% Daily Value*
Total Fat		11.9 g	15%
	Saturated Fat	3.6 g	18%
	Polyunsaturated Fat	0 g
Cholesterol		119.0 mg	39%
Sodium		2857.1 mg	124%
Total Carbohydrates		3.6 g	1%
	Dietary Fiber	0 g	0%
	Sugars	2.4 g
protein		50 g	100%
Vitamin D		0 mcg	0%
Calcium		14.3 mg	1%
Iron		1.9 mg	10%
Potassium		595.2 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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 107 cal (33.3%)

Protein: 200 cal (62.2%)

Carbs: 14 cal (4.5%)

About Lean ham

Lean ham is a type of processed meat typically made from the hind leg of a pig, cured, and sometimes smoked to enhance flavor. Originating in European cuisine, particularly in countries like Italy (prosciutto), Spain (jamón), and Germany (Schinken), it is now consumed globally. Lean ham is lower in fat compared to traditional cuts, making it appealing for health-conscious diets. It is a good source of complete protein and provides essential micronutrients like B vitamins, zinc, and selenium. On average, a 3-ounce (85-gram) serving of lean ham contains about 120 calories, 3 grams of fat, and 18-20 grams of protein, while being relatively low in carbohydrates.

Health Benefits

• Rich source of protein (18-20g per 3-ounce serving), supporting muscle repair and growth.
• Contains selenium, an antioxidant mineral that supports immune function and thyroid health (22% of the daily value).
• Supplies B vitamins, especially B12 (about 10% of the daily value per serving), essential for red blood cell production and brain function.

Dietary Considerations

Allergens: Contains pork

Suitable for: High-protein diets, low-carb diets

Not suitable for: Vegetarian, vegan, halal, kosher

Selection and Storage

Store lean ham in the refrigerator at 32-40°F (0-4°C) and consume within 3-5 days after opening. For longer storage, freeze it in an airtight container or vacuum-sealed bag for up to 1-2 months.

Common Questions About Lean ham Nutrition

Is lean ham high in protein?

Yes, lean ham is a good source of protein, providing approximately 18-22 grams of protein per 100 grams, depending on the brand and preparation. It is a low-fat option compared to regular ham, making it ideal for those looking to increase their protein intake without consuming excessive fat.

Can I eat lean ham on a keto diet?

Lean ham can be included in a keto diet as it is low in carbohydrates, typically containing less than 1 gram of carbs per 100 grams. However, check for added sugars or flavors in certain brands or processed types, as these can increase the carbohydrate content.

What are the health benefits and concerns of eating lean ham?

Lean ham provides essential nutrients like protein, B vitamins, and selenium, which support muscle function and immune health. However, it can be high in sodium, with some varieties containing over 1,000 mg per 100 grams, which may be a concern for those with hypertension or heart issues. Opt for reduced-sodium options when possible.

How much lean ham should I eat per serving?

A typical serving of lean ham is about 50-85 grams (2-3 oz), which provides around 90-150 calories and 9-15 grams of protein. This portion size aligns with dietary guidelines and helps balance sodium intake if consumed occasionally.

How does lean ham compare to turkey or chicken breast?

Lean ham is slightly higher in sodium than turkey or chicken breast but similar in protein content, with both providing 18-20 grams of protein per 100 grams. Turkey and chicken breast are typically lower in fat and free from preservatives like nitrates, making them healthier options for regular consumption.

Data Sources & Scientific References