Slice of ham

Meat

Item Rating: 55/100

1 serving (28 grams) contains 46 calories, 5.5 grams of protein, 2.1 grams of fat, and 0.6 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		389.8
% Daily Value*
Total Fat		17.8 g	22%
	Saturated Fat	5.9 g	29%
	Polyunsaturated Fat	0 g
Cholesterol		135.6 mg	45%
Sodium		3093.2 mg	134%
Total Carbohydrates		5.1 g	1%
	Dietary Fiber	0 g	0%
	Sugars	2.5 g
protein		46.6 g	93%
Vitamin D		0 mcg	0%
Calcium		16.9 mg	1%
Iron		1.7 mg	9%
Potassium		483.1 mg	10%

* 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: 160 cal (43.7%)

Protein: 186 cal (50.8%)

Carbs: 20 cal (5.6%)

About Slice of ham

Ham is a cut of pork that comes from the hind leg of a pig, typically preserved through curing, smoking, or salting. It is a staple in many cuisines, especially in European, American, and Asian culinary traditions. Ham can be served as a main protein, included in sandwiches, or added to salads and pasta dishes. Nutritionally, a slice of ham is rich in protein while being relatively low in carbohydrates, making it a popular choice for low-carb diets. However, it can be high in sodium due to the curing process. A standard 3-ounce slice of ham provides approximately 18 grams of protein, 1 gram of fat, and around 900 mg of sodium, along with small amounts of important vitamins and minerals like B vitamins (B1, B6, and B12), iron, and zinc.

Health Benefits

• Provides a high-quality source of protein, essential for muscle repair and growth, with 18 grams of protein per 3-ounce slice.
• Supplies B vitamins (B1, B6, B12) that support energy metabolism and nervous system function.
• Contains minerals such as zinc, which aids in immune function, and iron, which helps transport oxygen in the blood.

Dietary Considerations

Allergens: None known

Suitable for: Low-carb diets, high-protein diets

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

Selection and Storage

Store ham in the refrigerator at or below 40°F and consume it within 3-5 days after opening. For extended storage, freeze securely in airtight packaging for up to 2 months.

Common Questions About Slice of ham Nutrition

Is a slice of ham high in protein?

Yes, a typical slice of ham (about 28 grams) contains approximately 5-7 grams of protein, depending on the type and preparation. This makes it a good source of protein for meals or snacks while being relatively low in carbohydrates.

Can I eat a slice of ham on a keto diet?

A slice of ham is generally keto-friendly as it contains negligible carbs, typically less than 1 gram per slice. However, beware of added sugars in honey-glazed or cured hams, as these can increase carbohydrate content and may not be suitable for strict keto diets.

What are the health benefits or concerns of eating a slice of ham?

Ham is a good source of protein and some essential nutrients like iron, zinc, and B vitamins. However, processed ham may also contain high levels of sodium and preservatives like nitrates, which could pose potential health concerns if consumed in excess. Opting for minimally processed versions can help reduce these risks.

How many slices of ham should I eat per serving?

A typical serving size is 2-3 slices of ham, which provides about 10-21 grams of protein and 60-90 calories, depending on the type. Portion sizes can vary based on your dietary needs and whether you are using ham as a main protein source or an accompaniment.

How does a slice of ham compare to other deli meats like turkey or chicken?

Ham tends to be slightly higher in calories and fat compared to deli turkey or chicken, particularly if it is cured or glazed. Turkey and chicken are often lower in sodium and preservatives, making them a better choice for those seeking leaner and healthier options.

Data Sources & Scientific References

1. Protein Foods: Nutritional Value and Dietary Guidance

   Dietary Guidelines for Americans 2020-2025

   Covers the role of protein foods like ham in a balanced diet and their contribution to nutrient needs.

   View source →
2. Iron and Health Fact Sheet

   NIH Office of Dietary Supplements

   Explains the importance of iron, a key nutrient found in ham, and its role in the diet.

   View source →
3. Processed meats and health risks: A review

   American Journal of Clinical Nutrition

   Examines the health implications of consuming processed meats like ham, with a focus on sodium and nitrates.

   View source →