Ham is a popular and versatile food enjoyed in many cultures, from holiday dinners to simple lunchtime sandwiches.
This article will give you a comprehensive look at ham nutrition information, including its potential health benefits and drawbacks. We’ll explore the nutrition facts, health benefits, potential adverse effects, different varieties of ham, how to properly store it, and serving suggestions.
Ham nutrition facts
If you’re watching your calories, fat intake, or sodium levels, here are some general nutritional facts about ham.
Macronutrient breakdown
- Calories: A 3-ounce serving of cured ham has about 100 calories.
- Fat content: The same 3-ounce serving has 4 grams of fat, of which 1.4 grams are saturated fat.
- Protein content: Ham is a good source of protein. That 3-ounce serving has 14 grams of protein.
- Carbohydrate content: Ham is low in carbohydrates, with just 1 gram of carbs and 1 gram of sugar per 3-ounce serving.
Micronutrients and sodium
- Vitamins and minerals: Ham contains iron and selenium.
- Sodium content: Ham is high in sodium. A 3-ounce serving has 1050 mg of sodium, which is 44% of the daily recommended limit.
Health Benefits of Ham
While ham might not be the first food that comes to mind when you’re thinking about healthy eating, it does offer a few potential benefits.
Potential Cardiovascular Benefits
Believe it or not, ham may help keep your heart healthy, according to certain studies.
- May help prevent high blood pressure: Some studies have shown that ham contains peptides that appear to have high-blood-pressure-preventing properties.
- Improves vascular health: One study found that eating Iberian-cured ham seemed to improve endothelial function in adults.
Other Potential Benefits
Ham also offers other benefits, thanks to its protein and mineral content.
- May aid in thyroid function: Ham contains selenium, and studies suggest that getting enough selenium can help prevent and slow thyroid disease.
- Could boost satiety: Ham is a high-protein food, and protein is known to promote feelings of fullness.
- Helps build and maintain muscle mass: Dietary protein offers many muscle-related benefits and is critical in developing and maintaining strength.
What are the downsides to eating ham?
Like most foods, ham has potential drawbacks to consider.
- High Sodium: Ham is often high in sodium, which can contribute to high blood pressure and heart disease. If you’re watching your sodium intake, you may want to consider lower-sodium options or limit your portion sizes.
- Saturated Fat: Ham contains a moderate amount of saturated fat. Eating too much saturated fat can raise your cholesterol levels.
- Processed Meat: Ham is a processed meat, and some studies suggest that eating a lot of processed meat may increase your risk of certain health problems.
Ham varieties and their nutritional profiles
Ham comes in many forms, each with its own nutritional profile.
Cured ham
Cured ham generally has the nutritional profile we discussed above: high in sodium, moderate in fat, and a good source of protein.
Gammon
One serving of gammon has:
- 123 calories
- 5g fat
- 18g protein
- 1g carbohydrates
- 1023mg sodium
Prosciutto
One slice of prosciutto has:
- 18 calories
The sodium content of cured hams depends on the exact curing process and the ingredients used.
Storing ham safely
To prevent foodborne illness, remember to refrigerate ham as soon as possible and always wash your hands before preparing food.
- Refrigerating: Leftover ham will stay good in the refrigerator for 5 to 8 days.
- Freezing: You can also freeze leftover ham. It should stay good for about 4 weeks.
How to enjoy ham while minimizing the risks
Because of its sodium content, it is best to enjoy ham in moderation. Here are some ways to make it part of a healthy diet:
- Balance the sodium. Pair ham with foods that are naturally low in sodium, like baked sweet potatoes, artichokes, carrots, green beans, or asparagus.
- Choose healthy bread. If you’re making a sandwich, opt for whole wheat bread, which has more fiber and fewer calories than other breads like croissants.
- Add vegetables. Round out your meal with low-salt vegetables to boost the nutritional value. Good choices include sliced radishes, celery, cucumber, cauliflower, or cherry tomatoes.
In Closing
Ham can be part of a balanced diet as long as you enjoy it in moderation. When you’re making food choices, remember to consider the sodium content of ham and other processed meats.
Be sure to pay attention to portion sizes and pair ham with other healthy, low-sodium options. With a little planning, you can enjoy ham as part of a healthy lifestyle.