1 serving (150 grams) contains 350 calories, 20.0 grams of protein, 15.0 grams of fat, and 35.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
552.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 63.1 mg | 21% | |
| Sodium | 1419.6 mg | 61% | |
| Total Carbohydrates | 55.2 g | 20% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 7.9 g | ||
| protein | 31.5 g | 63% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 394.3 mg | 8% | |
* 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 Sandwich ham
Sandwich ham is a widely consumed deli meat made from the cured hind leg of a pig. Originating from various European cuisines, ham has been a staple for centuries, with traditional methods focusing on salting, smoking, or both to preserve the meat’s flavor and texture. In modern times, sandwich ham is typically thinly sliced and used in sandwiches, salads, and wraps. Nutritionally, sandwich ham is a good source of protein, providing about 8 grams per ounce. It is also rich in vitamin B6 and niacin, important for energy metabolism, and contains minerals like phosphorus and zinc. However, ham can be high in sodium and should be consumed in moderation, especially for individuals monitoring their salt intake. Some varieties may also contain sugar and preservatives, so reading labels is important for nutritional transparency.
Health Benefits
- Provides high-quality protein, which supports muscle repair and growth.
- Rich in vitamin B6, aiding in brain function and immune support.
- Contains niacin (Vitamin B3), which helps convert food into energy and supports skin health.
Dietary Considerations
Selection and Storage
Store unopened ham in the refrigerator at 40°F or below and consume by the expiration date. Once opened, keep ham in airtight containers and use within 3-5 days.
Common Questions About Sandwich ham Nutrition
Is sandwich ham high in protein?
Yes, sandwich ham is relatively high in protein. A 2-ounce serving of ham typically contains about 10 grams of protein, making it a decent source of this macronutrient. It is a convenient protein choice, though it can be high in sodium.
Can I eat sandwich ham on a keto diet?
Yes, sandwich ham can fit into a keto diet because it is low in carbs. A 2-ounce serving usually contains around 1 gram of carbohydrates. However, check for added sugars or sweetened glazes in certain types of ham, as these may increase carbohydrate content.
Is sandwich ham healthy, or should I be concerned?
While sandwich ham is a good source of protein and certain vitamins like B6 and B12, it is often high in sodium and may contain preservatives like nitrates and nitrites, which have been linked to health concerns when consumed in excess. Opt for lower-sodium or nitrate-free versions whenever possible for a healthier choice.
What is a recommended portion size for sandwich ham?
A recommended portion size for sandwich ham is about 2 ounces (roughly 3 thin slices). This provides 60-90 calories, depending on the variety, and a balance of protein without excessive sodium consumption.
How does sandwich ham compare to turkey for a sandwich?
Both ham and turkey are popular deli meats, but turkey is often lower in sodium and calories, at about 50-60 calories and 500 mg of sodium per 2 ounces compared to ham's 60-90 calories and 700-900 mg of sodium. Turkey also has a milder flavor, which may pair differently with certain condiments.
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.
