1 serving (57 grams) contains 70 calories, 10.0 grams of protein, 3.0 grams of fat, and 1.0 grams of carbohydrates.
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Nutrition Information
Calories |
291.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.5 g | 16% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 104.2 mg | 34% | |
| Sodium | 3041.7 mg | 132% | |
| Total Carbohydrates | 4.2 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 4.2 g | ||
| protein | 41.7 g | 83% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 25 mg | 1% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 500 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
Source of Calories
About Sliced ham
Sliced ham is a thinly cut, cured meat derived from the hind leg of a pig. Originating from European cuisines, it is a staple protein in many diets, featured in sandwiches, salads, and breakfast dishes. Ham is often smoked or salted for preservation and flavor, with variations depending on regional culinary traditions. Nutritionally, sliced ham is a good source of protein and provides essential nutrients such as B vitamins (notably B1 and B6), zinc, and selenium. However, processed ham can also contain significant amounts of sodium and preservatives, requiring mindful consumption.
Health Benefits
- High protein content supports muscle repair and maintenance, providing approximately 18-20 grams of protein per 3-ounce serving.
- Rich in selenium, offering around 24 micrograms per serving, which supports thyroid function and antioxidant defense.
- Good source of B vitamins such as B1 (thiamine) and B6, aiding energy metabolism and nervous system health.
Dietary Considerations
Selection and Storage
Store sliced ham in the refrigerator at or below 40°F (4°C) and consume within 3-5 days of opening. For longer storage, freeze for up to 1-2 months and thaw in the refrigerator.
Common Questions About Sliced ham Nutrition
Is sliced ham high in protein?
Yes, sliced ham is a high-protein food. A standard 3-ounce serving of cooked, sliced ham typically contains around 18-20 grams of protein. This makes it a good choice for those looking to increase their protein intake.
Can I eat sliced ham on a keto diet?
Sliced ham can be suitable for a keto diet as it is low in carbohydrates. A 3-ounce serving contains about 1-2 grams of carbs, making it a keto-friendly option. However, be cautious with pre-packaged or flavored hams, as these may contain added sugars.
What are the health benefits or concerns with eating sliced ham?
Sliced ham provides high-quality protein, vitamin B12, and minerals like zinc and selenium, which are essential for immune function and energy production. However, it is also high in sodium, with around 900-1,200 mg per 3-ounce serving, and may contain nitrates or nitrites, which some studies link to potential health concerns when consumed in excess. Moderation is key.
How much sliced ham should I eat in a serving?
A typical serving of sliced ham is around 3 ounces, or roughly 5-6 slices, depending on thickness. This portion provides about 140-160 calories, making it a reasonable amount for a meal or snack while keeping sodium levels in check.
How does sliced ham compare to turkey breast in nutrition?
Sliced ham generally contains more fat and sodium than turkey breast but offers a comparable amount of protein. For example, 3 ounces of turkey breast has about 100 calories, 20 grams of protein, and less than 500 mg of sodium, making it a leaner, lower-sodium choice.
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.
- 2020-2025 Dietary Guidelines for Americans: Protein FoodsU.S. Department of Health and Human ServicesOfficial guidelines on protein food intake, including processed meats like ham, within a healthy dietary pattern.
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.
