Pork ham

Meat

Item Rating: 57/100

1 serving (100 grams) contains 145 calories, 21.0 grams of protein, 5.0 grams of fat, and 1.5 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		362.5
% Daily Value*
Total Fat		12.5 g	16%
	Saturated Fat	4.5 g	22%
	Polyunsaturated Fat	0 g
Cholesterol		125 mg	41%
Sodium		3000 mg	130%
Total Carbohydrates		3.8 g	1%
	Dietary Fiber	0 g	0%
	Sugars	2.5 g
protein		52.5 g	105%
Vitamin D		0 mcg	0%
Calcium		15 mg	1%
Iron		2 mg	11%
Potassium		625 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

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 112 cal (33.3%)

Protein: 210 cal (62.2%)

Carbs: 15 cal (4.5%)

About Pork ham

Pork ham is a cut of meat from the hind leg of a pig that is typically cured or smoked to enhance flavor and preservation. Originating from European cuisines, with notable varieties such as Italian prosciutto or German schinken, ham has become a staple across many culinary traditions worldwide. nutritionally, pork ham is a rich source of high-quality protein, essential for muscle maintenance and repair. It also provides notable amounts of vitamin B12, niacin (B3), selenium, and zinc, which are vital for metabolic processes, immune function, and cellular health. However, ham can be high in sodium due to curing methods and should be consumed in moderation to prevent excessive salt intake. Its versatility makes it a popular ingredient in various dishes, from sandwiches to salads or festive meals.

Health Benefits

• Rich in high-quality protein, supporting muscle growth and repair.
• Vitamin B12 content contributes to energy production and red blood cell formation.
• Contains selenium, which supports immune health and acts as an antioxidant.

Dietary Considerations

Allergens: None known

Suitable for: Ketogenic diets, low-carb diets

Not suitable for: Vegetarian diets, kosher diets, halal diets

Selection and Storage

Store ham in the refrigerator at below 40°F (4°C) in its original packaging until ready to use. Once opened, consume within 3-5 days or freeze for extended storage.

Common Questions About Pork ham Nutrition

Is pork ham high in protein?

Yes, pork ham is a good source of protein. A 3-ounce (85-gram) serving of cooked ham typically contains about 19 grams of protein, making it a nutrient-dense option for those looking to meet their daily protein requirements.

Can I eat pork ham on a keto diet?

Yes, pork ham can be included in a keto diet as it is low in carbohydrates. A 3-ounce serving has approximately 1-2 grams of carbs. However, be cautious with some processed or glazed varieties, as they may contain added sugars that increase the carb content.

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

Pork ham provides high-quality protein, B vitamins (like B1, B6, and B12), and minerals such as zinc and selenium, which support immune function and metabolism. However, it can be high in sodium, with a single 3-ounce serving providing around 800-1,000 mg of sodium, so individuals with high blood pressure or heart concerns should monitor their intake.

What is a recommended portion size for pork ham?

A recommended portion size for pork ham is about 3 ounces (85 grams), which is roughly the size of a standard deck of cards. This amount offers a balance of nutrients while helping to manage sodium and calorie intake, which is about 120-150 calories per serving.

How does pork ham compare to turkey ham in terms of nutrition?

Pork ham and turkey ham have similar calorie counts, with turkey ham often being slightly lower in fat and calories, averaging about 100-120 calories per 3-ounce serving compared to pork ham’s 120-150 calories. However, pork ham tends to have a richer flavor and more saturated fat, while turkey ham is often leaner and lower in cholesterol.

Data Sources & Scientific References