Leg ham

Meat

Item Rating: 56/100

1 serving (50 grams) contains 72 calories, 10.5 grams of protein, 2.8 grams of fat, and 0.8 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		343.1
% Daily Value*
Total Fat		13.0 g	16%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		118.3 mg	39%
Sodium		2839.1 mg	123%
Total Carbohydrates		3.5 g	1%
	Dietary Fiber	0 g	0%
	Sugars	2.8 g
protein		49.7 g	99%
Vitamin D		0 mcg	0%
Calcium		23.7 mg	1%
Iron		1.9 mg	10%
Potassium		591.5 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

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 117 cal (35.5%)

Protein: 198 cal (60.3%)

Carbs: 14 cal (4.2%)

About Leg ham

Leg ham is a cured and often smoked meat derived from the hind leg of a pig. It is a traditional staple in cuisines from Europe, Australia, and North America, commonly featured in sandwiches, charcuterie boards, and festive meals. High in protein and relatively low in carbohydrates, leg ham provides 120-150 calories per 3-ounce serving, with about 15 grams of protein and varying levels of sodium depending on the curing process. It also contains essential vitamins and minerals such as thiamine (Vitamin B1), niacin (Vitamin B3), and phosphorus, although it can be high in sodium and saturated fat, making moderation important for optimal health.

Health Benefits

• Excellent source of high-quality protein, vital for muscle repair and maintenance.
• Provides thiamine, which plays a critical role in energy metabolism and nerve function.
• Contains phosphorus, a mineral essential for healthy bones and teeth.

Dietary Considerations

Allergens: Contains None, Unless processed with gluten-containing ingredients in curing

Suitable for: Low-carb diets, keto diets

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

Selection and Storage

Store leg ham in the refrigerator at 0-4°C (32-40°F) and consume within 3-5 days of opening. Freeze for longer storage, ensuring it is tightly wrapped to prevent freezer burn.

Common Questions About Leg ham Nutrition

Is leg ham high in protein?

Yes, leg ham is high in protein, with about 18-20 grams of protein per 100 grams serving. It is a good source of lean protein, essential for muscle repair and overall body function.

Can I eat leg ham on a keto diet?

Yes, leg ham can fit into a keto diet as it is low in carbohydrates, typically containing less than 1 gram of carbs per 100 grams. However, ensure it is not glazed or processed with added sugar.

What are the health benefits or concerns of eating leg ham?

Leg ham is a good source of protein and contains important vitamins like B6, B12, and iron. However, it is relatively high in sodium, with about 1000mg per 100 grams, so moderation is key to avoid excessive salt intake.

What is the recommended serving size for leg ham?

A recommended serving size for leg ham is typically around 50-70 grams, which provides adequate protein without excess sodium intake. Pair it with vegetables or healthy sides for a balanced meal.

How does leg ham compare to other deli meats?

Leg ham generally has a lower fat content compared to options like salami or pepperoni but is higher in sodium. It is also a leaner source of protein compared to fatty cured meats, making it a healthier choice in moderation.

Data Sources & Scientific References