1 serving (56 grams) contains 70 calories, 10.0 grams of protein, 2.0 grams of fat, and 1.0 grams of carbohydrates.
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Nutrition Information
Calories |
295.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 10% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 105.7 mg | 35% | |
| Sodium | 2536.1 mg | 110% | |
| Total Carbohydrates | 4.2 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 4.2 g | ||
| protein | 42.3 g | 84% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 42.3 mg | 3% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 634.0 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
Source of Calories
About Smoked ham deli
Smoked ham deli is cured pork that has undergone a smoking process to enhance its flavor and shelf life. A staple in many Western cuisines, smoked ham is commonly used in sandwiches, charcuterie boards, and various cooked dishes. It originates from European preservation techniques and is highly favored for its savory taste. Nutritionally, smoked ham is high in protein and provides essential minerals such as iron, phosphorus, and zinc. While it contains certain beneficial nutrients, it is also high in sodium due to the curing process, making portion control critical for maintaining a balanced diet.
Health Benefits
- High protein content (approximately 18-25 grams per 100g) supports muscle maintenance and repair.
- Contains zinc (around 1.5 mg per 100g), which promotes immune function and wound healing.
- Provides phosphorus (roughly 140 mg per 100g), essential for strong bones and energy metabolism.
Dietary Considerations
Selection and Storage
Store smoked ham deli in the refrigerator, tightly sealed, and consume within 3-5 days of opening to maintain freshness.
Common Questions About Smoked ham deli Nutrition
Is smoked ham deli high in protein?
Yes, smoked ham deli meat is a good source of protein. A 2-ounce serving (approximately 56 grams) contains about 9-12 grams of protein, depending on the specific brand and preparation. This makes it a convenient option for adding protein to meals or snacks.
Can I eat smoked ham deli on a keto diet?
Yes, smoked ham deli is generally keto-friendly as it is low in carbohydrates. A typical 2-ounce serving has about 1-2 grams of carbs. However, some varieties may contain added sugars or honey in the curing process, so it’s important to check the nutrition labels.
Are there any health concerns with eating smoked ham deli meat?
Smoked ham deli can be high in sodium, with one serving containing around 500-900 mg, which is 20-40% of the recommended daily intake. Additionally, processed meats like deli ham may contain nitrates and preservatives that have been linked to certain health concerns when consumed in large amounts. Moderation and choosing low-sodium or nitrate-free options can help mitigate risks.
What is a recommended portion size for smoked ham deli meat?
A standard portion size for smoked ham deli meat is about 2 ounces (56 grams), which provides a reasonable balance of protein and calories. Keep in mind that it typically contains 50-70 calories per serving, making it suitable for sandwiches, salads, or snacks when eaten in moderation.
How does smoked ham deli compare to turkey deli meat?
Smoked ham deli generally has a stronger flavor and slightly higher fat content than turkey deli meat. Per 2-ounce serving, ham typically contains 50-70 calories, 9-12 grams of protein, and 500-900 mg of sodium, while turkey deli meat tends to have 55-60 calories, 11-13 grams of protein, and slightly lower sodium. Both are good protein sources, but turkey may be better for lower sodium diets.
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.
