1 serving (56 grams) contains 70 calories, 9.0 grams of protein, 3.0 grams of fat, and 1.0 grams of carbohydrates.
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Nutrition Information
Calories |
295.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| 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 | 38.0 g | 76% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 21.1 mg | 1% | |
| Iron | 1.3 mg | 7% | |
| 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 Polish deli ham
Polish deli ham, known as 'szynka' in Polish, is a traditional cold-cut meat hailing from Poland. Typically crafted from pork, this ham is seasoned with a mix of spices and often smoked to enhance its flavor. It's widely used in Polish cuisine as a protein-rich sandwich filling or served alongside bread, cheese, and pickles. Nutritionally, deli ham is a source of protein, containing about 13-18 grams per 100 grams, depending on preparation. It also provides small amounts of essential micronutrients such as vitamin B6, niacin, and selenium. However, it is relatively high in sodium, with approximately 1,000 mg per 100 grams, a factor to consider for those monitoring salt intake.
Health Benefits
- A good source of protein, which supports muscle growth and repair (13-18 grams per 100 grams).
- Contains selenium, a mineral that acts as an antioxidant and supports immune function (about 10-15 micrograms per 100 grams).
- Provides vitamin B6, which aids in energy metabolism and the creation of neurotransmitters (approximately 0.3 mg per 100 grams).
Dietary Considerations
Selection and Storage
Store deli ham in the refrigerator at 0-4°C (32-40°F) and consume within 3-5 days once opened. For longer storage, freezing is possible but may slightly alter the texture.
Common Questions About Polish deli ham Nutrition
Is Polish deli ham high in protein?
Yes, Polish deli ham is a good source of protein, typically containing 15-18 grams per 100 grams. This makes it an excellent option for those looking to increase their protein intake. Protein is essential for muscle growth and repair, making deli ham a convenient choice for meals or snacks.
Can I eat Polish deli ham on a keto diet?
Yes, Polish deli ham is generally suitable for a keto diet as it is low in carbohydrates, with most types containing less than 1 gram of carbs per 100 grams. However, be cautious of certain varieties that may contain added sugars in the curing process, which could increase carb content slightly.
What are the health benefits and concerns of eating Polish deli ham?
Polish deli ham offers benefits such as high protein content and various vitamins like B6 and B12, which support energy metabolism. However, some health concerns include its often high sodium content (over 800 mg per 100 grams) and potential preservatives like nitrates. Moderate consumption is recommended, especially for individuals with high blood pressure or heart concerns.
What is the recommended portion size for Polish deli ham?
A typical recommended serving size for Polish deli ham is about 50-70 grams, which provides around 75-125 calories and 7-12 grams of protein. This is an ideal portion for pairing with vegetables or a salad for a balanced meal.
How does Polish deli ham compare to other deli meats, and any tips for preparation?
Polish deli ham is leaner than options like salami or bologna, making it a lower-calorie and lower-fat choice. Unlike smoked or heavily spiced meats, its mild flavor works well in sandwiches or wraps. To reduce sodium content, pair it with fresh greens or rinse briefly before consumption.
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.
