1 serving (57 grams) contains 166 calories, 7.1 grams of protein, 14.2 grams of fat, and 1.9 grams of carbohydrates.
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Nutrition Information
Calories |
410.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.1 g | 45% | |
| Saturated Fat | 12.4 g | 62% | |
| Polyunsaturated Fat | 3.7 g | ||
| Cholesterol | 106.4 mg | 35% | |
| Sodium | 1456 mg | 63% | |
| Total Carbohydrates | 4.8 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 17.5 g | 35% | |
| Vitamin D | 33.6 mcg | 168% | |
| Calcium | 0 mg | 0% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 789.6 mg | 16% | |
* 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 Spam
Spam is a canned, precooked meat product created in 1937 by Hormel Foods Corporation in the United States. It is made primarily from pork shoulder and ham, mixed with salt, water, sugar, and sodium nitrite. Popular in Hawaiian, Korean, and Filipino cuisines, it has become a versatile ingredient in dishes ranging from fried rice to musubi. Nutritionally, Spam is calorie-dense, with 293 calories per 100g serving, containing 12.5g of protein, 25.1g of fat, and 3.4g of carbohydrates. While it is rich in energy and provides a small amount of iron (0.64mg) and vitamin D (24 IU), it is also high in sodium, making it a food best consumed in moderation.
Health Benefits
- Spam provides a quick source of protein (12.5g per 100g), essential for muscle repair and maintenance.
- It contains 24 IU of vitamin D, which supports bone health and immune function.
- Iron content of 0.64mg per serving can contribute minimally to red blood cell production.
Dietary Considerations
Selection and Storage
Store unopened Spam cans in a cool, dry place. Once opened, refrigerate leftover Spam in an airtight container and consume within 3-5 days.
Common Questions About Spam Nutrition
Is Spam high in protein?
Spam contains 12.5 grams of protein per 100 grams, making it a moderate source of protein. While it provides some protein, it is also high in fat and calories, so it should be consumed in moderation, especially if you're looking for lean protein options.
Can I eat Spam on a keto or low-carb diet?
Yes, Spam can fit into a keto or low-carb diet because it is low in carbohydrates, containing only 3.4 grams of carbs per 100 grams. However, it is high in sodium and fat, so you should limit your intake and consider balancing it with other whole, nutrient-dense foods.
Is Spam healthy to eat regularly?
Spam is high in fat (25.1 grams) and sodium (1040 mg) per 100 grams, which may contribute to health concerns like heart disease if consumed excessively. While it can be included occasionally in a balanced diet, individuals with high blood pressure or those watching their salt intake should be cautious.
What is a recommended serving size for Spam?
A typical serving size of Spam is around 2 ounces (about 56 grams), which contains approximately 164 calories, 7 grams of protein, 14 grams of fat, and 580 mg of sodium. It's best to pair it with nutrient-rich foods like vegetables to balance out the meal.
How does Spam compare to other canned meats?
Compared to other canned meats, Spam is relatively high in fat and sodium but has a similar protein content. For example, canned chicken or tuna tends to be leaner with lower fat and sodium levels, making them a healthier option for regular consumption.
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.
- USDA FoodData - Spam DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Processed Meats and Their Impact on HealthNational Institutes of Health (NIH)Discusses health implications and nutritional considerations of processed meats, including examples like Spam.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesOffers recommendations for processed meat consumption in the context of healthy dietary patterns.
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.
