Smoked ham

Meat

Item Rating: 57/100

1 serving (85 grams) contains 123 calories, 17.8 grams of protein, 4.2 grams of fat, and 1.3 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		342.4
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	4.0 g	20%
	Polyunsaturated Fat	0 g
Cholesterol		118.1 mg	39%
Sodium		2833.3 mg	123%
Total Carbohydrates		3.5 g	1%
	Dietary Fiber	0 g	0%
	Sugars	2.8 g
protein		49.6 g	99%
Vitamin D		0 mcg	0%
Calcium		14.2 mg	1%
Iron		1.9 mg	10%
Potassium		590.3 mg	12%

* 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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 106 cal (33.3%)

Protein: 198 cal (62.3%)

Carbs: 14 cal (4.4%)

About Smoked ham

Smoked ham is a type of cured pork that has been preserved through smoking. The process dates back centuries, originating in Europe as a means to extend the shelf life of meat. Smoked ham is prominent in Western cuisines and is often enjoyed in sandwiches, as a main entrée, or in holiday dishes. It is a protein-rich food, providing approximately 16-18 grams of protein per 100 grams. Smoked ham also contains vitamins such as B1 (thiamine), B6, and B12, as well as minerals like selenium and zinc. However, it is relatively high in sodium due to the curing process, with around 1,200 mg per 100 grams, which is nearly 50% of the recommended daily limit for most adults.

Health Benefits

• Rich source of protein, which supports muscle repair and maintenance.
• High in selenium, an antioxidant that plays a vital role in immune function and thyroid health (about 45% of the daily value per 100 grams).
• Provides vitamin B1 (thiamine), which supports energy production and proper nerve function.

Dietary Considerations

Allergens: Contains pork

Suitable for: Low-carb diets, ketogenic diets

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

Selection and Storage

Store smoked ham in the refrigerator at or below 40°F (4°C) and consume within 7 days of opening. For longer storage, freeze in an airtight container for up to 2 months.

Common Questions About Smoked ham Nutrition

Is smoked ham high in protein?

Yes, smoked ham is a good source of protein. A 3-ounce serving typically contains around 18-20 grams of protein, making it an excellent choice for those looking to increase their protein intake. However, its sodium content should also be considered when including it in your diet.

Can I eat smoked ham on a keto diet?

Yes, smoked ham can fit into a keto diet as it is low in carbohydrates, with less than 1 gram of carbs per 3-ounce serving. However, check the ingredients for any added sugars in certain varieties of smoked ham that could increase the carb content.

What are the health benefits and concerns of eating smoked ham?

Smoked ham provides high-quality protein, B vitamins like B6 and B12, and important minerals such as zinc and selenium. However, it is high in sodium, with around 1,000 milligrams per 3-ounce serving, which can be a concern for those monitoring their salt intake. Additionally, processed meats, including smoked ham, are linked to increased risks of certain health issues when consumed frequently.

What is the recommended serving size for smoked ham?

A standard serving size for smoked ham is about 3 ounces (roughly the size of a deck of cards). This portion provides around 150 calories, 18-20 grams of protein, and significant sodium levels, so it's important to balance it with other foods in your meal.

How does smoked ham compare to other types of ham or deli meats?

Compared to regular ham, smoked ham often has a richer, smokier flavor due to the smoking process but shares a similar calorie and protein content. When compared to deli meats like turkey breast, smoked ham tends to have higher sodium levels. Always compare labels for added ingredients such as sugar or nitrates for a healthier choice.

Data Sources & Scientific References