Roast ham

Meat

Item Rating: 54/100

1 serving (85 grams) contains 151 calories, 19.2 grams of protein, 7.6 grams of fat, and 1.2 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		419.4
% Daily Value*
Total Fat		21.1 g	27%
	Saturated Fat	7.2 g	36%
	Polyunsaturated Fat	0 g
Cholesterol		138.9 mg	46%
Sodium		2833.3 mg	123%
Total Carbohydrates		3.3 g	1%
	Dietary Fiber	0 g	0%
	Sugars	2.2 g
protein		53.3 g	106%
Vitamin D		0 mcg	0%
Calcium		16.7 mg	1%
Iron		2.2 mg	12%
Potassium		666.7 mg	14%

* 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: 189 cal (45.6%)

Protein: 213 cal (51.2%)

Carbs: 13 cal (3.2%)

About Roast ham

Roast ham is a cooked preparation of pork, typically seasoned, glazed, or smoked, and roasted to enhance its flavor. Originating from European cooking traditions, ham has become popular globally, particularly in holiday meals and family gatherings. It is a rich source of protein, providing all essential amino acids, and contains important vitamins such as B6 and B12, as well as the mineral selenium, which is crucial for immune function. However, it is also high in sodium and saturated fat, making portion control essential for maintaining a balanced diet. Serving methods and recipes vary, but roast ham is often accompanied by sweet or savory glazes and side dishes like vegetables or potatoes. Nutritionally, it offers a good energy source, alongside key nutrients for cellular health and muscle repair.

Health Benefits

• Provides high-quality protein, essential for muscle repair and maintenance (23 grams of protein per 100 grams of ham).
• Contains selenium, an antioxidant that supports immune system function (approximately 20% of the daily recommended intake per serving).
• Rich in B vitamins, including B12 and B6, which aid in red blood cell production and brain health.

Dietary Considerations

Allergens: Contains none identified for plain roast ham

Suitable for: Low-carb diets, ketogenic diets

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets

Selection and Storage

Store leftover roast ham in an airtight container in the refrigerator for up to 3 days. Freeze portions if not consumed within a few days to avoid spoilage.

Common Questions About Roast ham Nutrition

Is roast ham high in protein?

Yes, roast ham is a good source of protein. A 3-ounce serving of roasted ham typically contains around 18-19 grams of protein, making it a great option for supporting muscle repair and growth.

Can I eat roast ham on a keto diet?

Roast ham is compatible with a keto diet as it is low in carbohydrates. A 3-ounce serving usually contains less than 1 gram of carbs, but be cautious of glazed or honey-coated hams, which may have added sugars increasing the carb content.

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

Roast ham is a good source of protein, B vitamins (especially B12), and essential minerals like selenium. However, it is high in sodium, with a 3-ounce serving containing approximately 1,000 mg of sodium, so it should be consumed in moderation to avoid potential effects on blood pressure.

How much roast ham should I eat per serving?

A standard serving size of roast ham is about 3 ounces (85 grams), roughly the size of a deck of cards. This portion provides a balanced amount of protein without excessive sodium or calories, making it suitable for most diets when consumed occasionally.

How does roast ham compare to roasted turkey?

Compared to roasted turkey, roast ham is generally higher in sodium and fat but similar in protein content. For example, roast ham has around 6-7 grams of fat per 3-ounce serving, while turkey typically contains 2 grams. Turkey may be the better option for those following lower-sodium or lower-fat diets.

Data Sources & Scientific References