1 serving (56 grams) contains 70 calories, 11.0 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 | 46.5 g | 93% | |
| 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 Peppered ham
Peppered ham is a seasoned and cured meat, typically made from pork leg, coated with cracked black pepper for added flavor and texture. Originating from European traditions, particularly in countries like Germany and France, it is a popular deli item in Western cuisines. Peppered ham is high in protein, providing approximately 21 grams of protein per 3-ounce serving. It is relatively low in fat, with about 3-4 grams of fat per serving, although sodium content tends to be high due to the curing process, averaging 800-1,000 mg per serving. It contains small amounts of B-vitamins such as niacin (B3) and riboflavin (B2) as well as minerals like selenium and zinc, which are essential for immune function and cellular repair.
Health Benefits
- Provides high-quality protein (21g per 3-ounce serving) essential for muscle repair and growth.
- Rich in selenium (about 24% of daily recommended intake per serving), supporting antioxidant function and thyroid health.
- Contains zinc (10% of recommended daily intake per serving), which supports immune health and wound healing.
Dietary Considerations
Selection and Storage
Store peppered ham in the refrigerator at 40°F (4°C) or below and consume within 3-5 days of opening. For longer storage, freeze in airtight packaging for up to 2 months.
Common Questions About Peppered ham Nutrition
Is peppered ham high in protein?
Yes, peppered ham is relatively high in protein, containing approximately 18-20 grams of protein per 100 grams. This makes it a good source of protein for muscle building and repair. However, the exact protein content may vary slightly depending on the brand and preparation method.
Can I eat peppered ham on a keto diet?
Yes, peppered ham is compatible with a keto diet as it is low in carbohydrates, containing typically 1-2 grams of carbs per 100 grams. However, be cautious of certain store-bought varieties that might have added sugars or honey, which can increase the carb content.
What are the health benefits or concerns of eating peppered ham?
Peppered ham offers benefits such as being a good source of protein and some B-vitamins like B1 and B6. However, it is often high in sodium, with up to 1,200 mg per 100 grams, which can be a concern for individuals with high blood pressure or those monitoring salt intake. Consuming it in moderation is advised, particularly due to its processed nature.
What is the recommended serving size for peppered ham?
A recommended serving size of peppered ham is typically around 3-4 ounces (85-113 grams), which provides about 150-200 calories. This portion size is ideal for sandwich fillings or as part of a balanced meal. Adjust serving sizes depending on your dietary needs and calorie goals.
How does peppered ham compare to other deli meats like turkey or roast beef?
Peppered ham is higher in sodium compared to deli turkey or roast beef, but it often has a richer, spicier flavor due to the black pepper crust. Protein content is comparable, with most deli meats providing 16-20 grams per 100 grams. However, turkey and roast beef are typically leaner and may have fewer additives, making them a slightly healthier choice for certain diets.
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.
