1 serving (28 grams) contains 35 calories, 5.5 grams of protein, 1.1 grams of fat, and 0.8 grams of carbohydrates.
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Nutrition Information
Calories |
173.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.3 g | 6% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 93.8 mg | 31% | |
| Sodium | 1456 mg | 63% | |
| Total Carbohydrates | 4.1 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 27.4 g | 54% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 7 mg | 0% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 418.6 mg | 8% | |
* 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 Turkey ham
Turkey ham is a processed meat product made from cured turkey meat, often shaped and flavored to resemble traditional pork ham. Originating as an alternative to pork for those seeking lower-fat or non-pork options, it is commonly used in deli sandwiches, salads, or breakfast dishes. Turkey ham is particularly popular in American cuisine but is enjoyed globally. Nutritionally, turkey ham is lower in fat and calories than traditional ham and provides a source of protein, with an average of 10-12 grams of protein per 2-ounce serving. It is also lower in saturated fat than pork ham, making it a lighter choice for many diets.
Health Benefits
- High protein content (10-12g per 2 ounces) supports muscle repair and maintenance.
- Lower in saturated fat compared to pork ham, which can support heart health when consumed as part of a balanced diet.
- Good source of essential minerals like phosphorus, vital for maintaining bone health and energy production.
Dietary Considerations
Selection and Storage
Store turkey ham in the refrigerator below 40°F and consume within 3-5 days once opened. Freeze any unused portions for longer storage, up to 2 months, and thaw in the refrigerator before use.
Common Questions About Turkey ham Nutrition
Is turkey ham high in protein?
Yes, turkey ham is a good source of protein. A 2-ounce serving contains approximately 10 grams of protein, making it a lean and lower-fat protein option compared to traditional pork ham.
Can I eat turkey ham on a keto diet?
Yes, turkey ham can fit into a keto diet as it is relatively low in carbohydrates, with about 1-2 grams of carbs per 2-ounce serving. However, it's important to check labels, as some brands may include added sugars.
Is turkey ham healthy to eat regularly?
Turkey ham can be a healthier alternative to pork ham due to its lower fat and calorie content. However, it is often high in sodium, with a 2-ounce serving containing around 500-700 mg of sodium. Consuming it in moderation is advisable, especially for individuals with high blood pressure or sodium sensitivity.
What is a recommended portion size of turkey ham?
A recommended portion size of turkey ham is 2 ounces, roughly equivalent to 2-3 thin slices. This serving size provides about 60-80 calories, 10 grams of protein, and 1.5-3 grams of fat, depending on the brand.
How does turkey ham compare to regular pork ham?
Turkey ham is generally leaner and lower in calories compared to pork ham. For example, a 2-ounce serving of turkey ham has about 60-80 calories and 1.5-3 grams of fat, while the same serving of pork ham has closer to 100 calories and 4-6 grams of fat. However, both can be high in sodium and should be consumed in moderation.
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 - Turkey ham DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Protein foods: Nutrition and health benefitsDietary Guidelines for Americans 2020-2025Provides guidelines on protein food consumption, including processed meats like turkey ham, and their role in a balanced diet.
- Sodium reduction in processed meatsUSDA Agricultural Research ServiceResearch on sodium content and reduction techniques in processed meat products, relevant to reduced-sodium turkey ham options.
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.
