1 serving (50 grams) contains 72 calories, 10.5 grams of protein, 2.5 grams of fat, and 0.8 grams of carbohydrates.
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Nutrition Information
Calories |
343.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 118.3 mg | 39% | |
| Sodium | 2839.1 mg | 123% | |
| Total Carbohydrates | 3.5 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.4 g | ||
| protein | 49.7 g | 99% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.7 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 591.5 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
Source of Calories
About White ham
White ham is a type of cured meat typically produced from the hind leg of a pig. It originates from European cuisine, particularly popular in countries such as Spain and Italy where ham curing is a longstanding culinary tradition. Unlike smoked or heavily seasoned hams, white ham is mildly cured in brine and is known for its delicate flavor and pale color. Nutritionally, white ham is rich in protein, containing approximately 22 grams per 100 grams, and provides essential nutrients like potassium, zinc, and B-vitamins such as B6 and B12, which are vital for energy production and red blood cell formation. It is also lower in fat compared to traditional cured or smoked hams, making it a lighter option for meat consumption.
Health Benefits
- High protein content (22g/100g) supports muscle growth and repair.
- Rich in B-vitamins (B6 and B12), which aid in energy production and promote healthy nerves and red blood cells.
- Contains zinc, an essential mineral important for immune function and wound healing.
Dietary Considerations
Selection and Storage
Store in the refrigerator at 0-4°C, ideally vacuum-sealed or tightly wrapped to prevent drying. Consume within 5-7 days after opening or freeze for prolonged storage.
Common Questions About White ham Nutrition
Is white ham high in protein?
Yes, white ham is high in protein, providing approximately 16-20 grams of protein per 100-gram serving, depending on the brand and preparation. This makes it a good choice for those looking to increase their protein intake for muscle health or satiety.
Can I eat white ham on a keto diet?
Yes, white ham is compatible with a keto diet because it is low in carbohydrates, typically containing less than 1 gram of carbs per 100 grams. However, it's important to check labels for added sugars in some packaged varieties, as this could interfere with strict keto guidelines.
What are the health benefits or concerns of eating white ham?
White ham is a good source of protein and certain vitamins like B12 and niacin, but it can be high in sodium, with some brands containing over 1,000 mg per 100 grams. Excess sodium intake may contribute to high blood pressure, so moderation is key, especially for individuals sensitive to salt.
How much white ham should I eat per serving?
A typical serving of white ham is around 50-100 grams, which provides 80-150 calories, depending on preparation. If you are mindful of sodium or calorie intake, aim for the lower end and pair the ham with vegetables or a healthy side.
How does white ham compare to other lunch meats like turkey or roast beef?
White ham generally has similar protein content to turkey or roast beef, but it tends to be higher in sodium than plain roasted turkey breast. Roast beef often has slightly less sodium but may contain more fat, depending on the cut. White ham is a flavorful option but may not be ideal for low-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.
