1 serving (56 grams) contains 70 calories, 10.0 grams of protein, 2.0 grams of fat, and 1.0 grams of carbohydrates.
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Nutrition Information
Calories |
295.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 10% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 105.7 mg | 35% | |
| Sodium | 2536.1 mg | 110% | |
| Total Carbohydrates | 4.2 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 4.2 g | ||
| protein | 42.3 g | 84% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 21.1 mg | 1% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 634.0 mg | 13% | |
* 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 Light ham
Light ham is a type of cured pork product typically made from the leg of a pig, favored for its lower fat content compared to traditional ham. Originating from European cuisine, particularly Spain and Italy, ham has been part of cultural traditions such as tapas meals or charcuterie boards. Light ham is known for its mild flavor and versatility—it’s often sliced thin for sandwiches, salads, or breakfast dishes. Per 100 grams, light ham typically contains around 120 calories, 4 grams of fat, and 16 grams of protein, making it a lean source of protein. Additionally, it offers important nutrients like B vitamins (Niacin and B12) for energy metabolism and iron for oxygen transport in the blood, but may be high in sodium, accounting for its preservation process.
Health Benefits
- Provides high-quality protein (16 g per 100g) to support muscle repair and growth.
- Contains Vitamin B12, which supports red blood cell function and nerve health.
- Offers Niacin (Vitamin B3), essential for energy metabolism and maintaining healthy skin.
- Rich in iron, contributing to improved oxygen transport within the body.
- Low in fat compared to regular ham, making it suitable for lower-calorie diets.
Dietary Considerations
Selection and Storage
Store light ham in the refrigerator at 0-4°C and consume within 3-5 days once opened. For longer storage, consider freezing in airtight packaging.
Common Questions About Light ham Nutrition
Is light ham high in protein?
Yes, light ham is a good source of protein. A 3-ounce serving typically contains around 10-15 grams of protein, making it a good option for those aiming to include lean protein in their diet.
Can I eat light ham on a keto diet?
Yes, light ham is generally keto-friendly as it is low in carbohydrates. A standard serving usually contains less than 1 gram of carbs, but it’s important to check for added sugars in flavored or processed varieties as they can increase carb content.
What are the health benefits and concerns of eating light ham?
Light ham is lower in calories and fat compared to regular ham, making it a healthier option for heart-conscious individuals. However, it is often high in sodium, with one serving containing around 600-900 mg, which can contribute to high blood pressure if consumed excessively.
What is the recommended portion size for light ham?
A typical serving size of light ham is 3 ounces, roughly the size of a deck of cards. This portion provides a balanced amount of protein and keeps sodium intake in check without exceeding daily limits.
How does light ham compare to regular ham?
Light ham generally has fewer calories and less fat than regular ham, making it a better choice for weight management and reduced saturated fat intake. However, both versions can be high in sodium, so moderation is key.
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.
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.
