Luncheon meat

Meat

Item Rating: 39/100

1 serving (56 grams) contains 178 calories, 6.4 grams of protein, 16.0 grams of fat, and 1.7 grams of carbohydrates.

Nutrition Information

1 cup (236.7g)

Calories		750.3
% Daily Value*
Total Fat		67.7 g	86%
	Saturated Fat	24.9 g	124%
	Polyunsaturated Fat	0 g
Cholesterol		165.7 mg	55%
Sodium		2722.0 mg	118%
Total Carbohydrates		7.3 g	2%
	Dietary Fiber	0 g	0%
	Sugars	1.2 g
protein		27.2 g	54%
Vitamin D		0 mcg	0%
Calcium		23.7 mg	1%
Iron		1.9 mg	10%
Potassium		426.1 mg	9%

* 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: 609 cal (81.5%)

Protein: 108 cal (14.6%)

Carbs: 29 cal (3.9%)

About Luncheon meat

Luncheon meat is a type of processed, cooked meat that is preserved by curing, canning, or vacuum-packing. It originated in the early 20th century, becoming a staple food for soldiers during World War II due to its long shelf life and convenience. It is most commonly associated with Western and Asian cuisines, often served in sandwiches, fried dishes, or alongside rice-based meals. Nutritionally, luncheon meat is energy-dense due to its high fat and sodium content, providing protein but often lacking in essential micronutrients like vitamins and minerals. A 56-gram serving of typical luncheon meat offers about 11 grams of protein, 13 grams of fat, and 500-700 mg of sodium, depending on the brand and recipe. However, it is classified as an ultra-processed food and should be consumed sparingly as part of a balanced diet.

Health Benefits

• Provides a source of complete protein containing all essential amino acids (approximately 11g per 56g serving).
• Contains small amounts of iron, which supports healthy red blood cell production and oxygen transport in the body.
• Supplies significant energy due to its fat content, which can be useful in high-caloric or energy-demanding situations.

Dietary Considerations

Allergens: Contains soy, gluten, milk (in some variants)

Suitable for: High-protein diets, keto diets (depending on carb content)

Not suitable for: Low-sodium diets, vegan diets, vegetarian diets

Selection and Storage

Store unopened canned luncheon meat in a cool, dry place. Once opened, transfer leftovers to an airtight container and refrigerate, using within 3-5 days to maintain freshness.

Common Questions About Luncheon meat Nutrition

Is luncheon meat high in protein?

Luncheon meat is relatively high in protein, with an average of 8-12 grams of protein per 100 grams depending on the brand. However, it is often processed and may contain high amounts of sodium and fat. It's a quick protein source but should be consumed in moderation.

Can I eat luncheon meat on a keto diet?

Luncheon meat can be included in a keto diet as it is low in carbs, usually containing less than 2 grams of carbohydrates per serving. However, due to its high sodium and fat content, it's essential to read labels carefully and choose varieties with fewer additives or fillers.

What are the health benefits or concerns of eating luncheon meat?

Luncheon meat provides protein, is convenient, and has a long shelf life. However, it is highly processed and often contains preservatives such as nitrates and a significant amount of sodium, which may be linked to health concerns like high blood pressure or increased cancer risk if consumed excessively over time.

How much luncheon meat should I eat in one serving?

A recommended serving size is around 50-70 grams (approximately 2-3 slices), which provides moderate protein and calories while minimizing excessive sodium and fat intake. Pairing it with healthier sides like vegetables can help balance your meal.

How does luncheon meat compare to other processed meats?

Luncheon meat is similar to other processed meats like ham or salami in terms of sodium and fat content but often contains less protein than whole cuts like turkey or chicken breast. It is also more processed, which means higher preservative levels. Opt for lower-sodium variants when possible for a healthier choice.

Data Sources & Scientific References

1. Processed Meat Consumption: Health Risks and Dietary Impact

   American Journal of Clinical Nutrition

   Examines the health risks and dietary impacts of consuming processed meats, including luncheon meat.

   View source →
2. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Health and Human Services

   Provides recommendations on processed meat consumption in the context of a healthy dietary pattern.

   View source →