Ham Nutrition Facts; Is Ham A Safe Choice For Your Health?

by Mousumi Mukherjee
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Ham, a famous pork product, a lump of delicious meat, and an appetizer are commonly used in between sandwich bread or in preparing different luscious holiday meals. It is the red meat that is taken from pig’s legs and generally preserved with the help of salt/smoke. Most people are so much fond of this meat that they love to add a variety of ham dishes to their diet frequently. They even don’t bother to gather any idea about the ham nutrition facts, its usefulness, or its side effects. But, is Ham a safe choice for your health? Well! We can’t show you a green signal on it. But, yes! it’s not red either. Come, let us discuss the ham nutrition facts for different types of ham and then proceed gradually towards its benefits and negative sides.

Ham Nutrition Facts; Is Ham A Safe Choice For Your Health?

Ham Nutrition Facts

A 2-ounce serving size (57 grams) of ham comprises 69 calories and 11 grams of protein. Also, it has 2 grams of fat, 1.5 grams of carbohydrates, and 0 grams of fibre in it. Besides, 1.25 grams of sugar, 26 per cent of sodium( DV), 42 to 76 per cent of selenium(DV) are there in it. Moreover, it is also a source of phosphorus(11 per cent), zinc(9 per cent), and potassium( 6 per cent of DV). Other than that, it also encompasses 3 per cent DV of iron, copper, and magnesium.

Sliced Ham Nutrition Facts

sliced ham

33 grams serving size of this product comprise 35 calories, 10 calories from fat, and 5 grams of protein. Also, it has 1 gram of fat, 1 gram of carbohydrates, and 0 grams of fibre in it. Besides, 1 gram of sugar, 410 milligrams of sodium( 17 per cent) is also there in it. Other than that, it has 15 milligrams of cholesterol in it. No Vitamin A, Vitamin C, calcium, or iron is present in this product.

Also, read our article on Miracle Whip Nutrition Facts Label | Is It Healthy To Eat

Green Eggs And Ham Nutritional Facts

1 serving size of this product comprises 220.3 calories and 18.6 grams of protein. Also, it has 13.8 grams of fat, 5 grams of carbohydrates, and 1.3 grams of dietary fibre. It has saturated fat of 3.9 grams, polyunsaturated fat of 1.8 grams, and monounsaturated fat of 6.1 grams. Besides, 1.5 grams of sugar, 533.8 milligrams of sodium, 50.8 per cent of selenium(DV) are there in it.

green eggs and ham nutrition

Moreover, it is also a source of zinc(12.1 per cent) and potassium( 447.9 milligrams). Other than that, it also encompasses 10.9 per cent of iron, 5.6 per cent of copper, and 8.7 per cent of magnesium. Also, you will get 438.3 milligrams of cholesterol, 32.8 per cent of Vitamin A, and 20.2 per cent of Vitamin B12 by consuming it. Not to forget, Vitamin B6 (17 per cent), Vitamin C ( 6.9 per cent), Vitamin D(13 per cent), Vitamin E(6.2 per cent) are present in it.

Some other nutrients also include 6.3 per cent of calcium, 15.9 per cent of folate, 9.7 per cent of manganese & 9.2 per cent of Niacin. Furthermore, this product is rich in Pantothenic acid ( 14.9 per cent), phosphorus (27.6 per cent), and riboflavin (35.8 per cent). Thiamin acid is present in 24.2 Percent of this product.

Deli Ham Nutrition Facts

deli ham

1 serving size (23 grams) of this product comprises 23 calories, 7 calories from fat, and 3.9 grams of protein. Also, it has 0.8 grams of fat, 0.1 grams of carbohydrates, and 0 grams of dietary fibre. It has saturated fat of 0.1 grams, polyunsaturated fat of 0.1 grams, and monounsaturated fat of 0.2 grams. Besides, 294 milligrams of sodium, 0 grams of sugar, and 0.1 per cent of calcium are there in it.

Moreover, it is also a source of 113 milligrams of potassium. Other than that, it also encompasses 0.7 per cent of iron. Also, you will get 9.4 milligrams of cholesterol from it. No amount of Vitamin A or Vitamin C is present in this product.

Canned Ham Nutrition Facts

1 oz serving size (28 grams) of this product comprises 68 calories and 4.6 grams of protein. Also, it has 5.3 grams of fat, 0.1 grams of carbohydrates, and 0 grams of dietary fibre. It has saturated fat of 1.8 grams in it. Besides, 363.5 milligrams of sodium, 0 grams of sugar, and 2 milligrams of calcium are there in it.

canned ham nutrition facts

Moreover, it is also a source of 80.7 milligrams of potassium and 39.5 milligrams of phosphorus. Other than that, it also encompasses 0.3 milligrams of iron and 2 milligrams of calcium. Also, you will get 13.9 milligrams of cholesterol, 0.6 milligrams of Vitamin C, and 1 per cent of vitamin D from it.

Black Forest Ham Nutrition Facts

black forest ham

3 slices serving size (55 grams) of this product comprise 57 calories and 9 grams of protein. Also, it has 1.5 grams of fat, 1 gram of carbohydrates, and 0 grams of dietary fibre in it. It has saturated fat of 0.5 grams in it. Besides, 279 milligrams of sodium and 0 milligrams of calcium are there in it.

Other than that, it also encompasses 0.3 milligrams of iron but no fatty acids or amino acids are present in it. Also, you will get 24 milligrams of cholesterol, 0 milligrams of Vitamin C, 0 per cent of vitamin A & 1 gram of glucose from it.

Ham Sandwich Nutrition Facts

ham sandwich

1 serving size (238 grams) of this product comprises 409 calories and 22 grams of protein. Also, it has 14 grams of fat, 48 gram of carbohydrates, and 4.6 grams of dietary fibre in it. It has saturated fat of 3.7 grams in it. Besides, 1479 milligrams of sodium, 6 grams of sugar, and 16 per cent of calcium are there in it.

Other than that, it also encompasses 24 per cent of iron. Also, you will get 50 milligrams of cholesterol, 54 per cent of Vitamin A, 14 per cent of vitamin C & 500 milligrams of potassium from it.

Oscar Mayer Ham Nutrition Facts

oscar mayer ham

3 slices serving size (57 grams) of this product comprise 60 calories and 10 grams of protein. Also, it has 1.5 grams of fat, 0 gram of carbohydrates, and 0 grams of dietary fibre in it. It has saturated fat of 0.5 grams in it. Besides, 480 milligrams of sodium, 0 grams of sugar, and 0 per cent of calcium are there in it.

Other than that, it also encompasses 0.7 milligrams of iron. Also, you will get 10 milligrams of cholesterol, 0 per cent of Vitamin A, 12 milligrams of vitamin C from it.

Boar’s Head Ham Nutrition Facts

boar's head ham

The 2 oz serving size of this product comprises 60 calories and 9 grams of protein. Also, it has 1 gram of fat, 2 grams of carbohydrates, and 0 grams of dietary fibre in it. It has saturated fat of 0 grams, polyunsaturated fat of 0 grams, and monounsaturated fat of 0.5 grams. Besides, 590 milligrams of sodium, 2 grams of sugar, and 0 per cent of calcium are there in it.

Other than that, it also encompasses <1 milligram of iron. Also, you will get 25 milligrams of cholesterol from it. No amount of alcohol, Vitamin A, or Vitamin C is present in this product.

Turkey Ham Nutrition Facts

1 oz serving size (28.35 grams) of this product comprises 35.7 calories and 5 grams of protein. Also, it has 1.4 grams of fat, 0.6 grams of carbohydrates, and 0.1 grams of dietary fibre. It has saturated fat of 0.4 grams, polyunsaturated fat of 0.4 grams, and monounsaturated fat of 0.5 grams. Besides, 0.4 grams of sugar, 352.4 milligrams of sodium, 14 per cent of selenium(DV) are there in it.

turkey ham

Moreover, it is also a source of zinc(0.7 milligrams) and potassium( 81.4 milligrams). Other than that, it also encompasses 0.7 milligrams of iron, 0.1 milligrams of copper, and 6.2 milligrams of magnesium. Also, you will get 20.4 milligrams of cholesterol, 1 per cent of Vitamin A, and 3 per cent of Vitamin B12 by consuming it. Not to forget, Vitamin B6 (5 per cent), Vitamin C ( 5 per cent), Vitamin (1 per cent), Vitamin E(1 per cent) are present in it.

Some other nutrients also include 2.3 milligrams of calcium, 1 per cent of folate, 1 per cent manganese & 4 per cent of Niacin. Furthermore, this product is rich in phosphorus (83.3 milligrams) and riboflavin (3 per cent). Thiamin acid is present in only 1 Percent in this product. Also, 1 per cent of Vitamin D, 14 per cent of Selenium, 3 per cent of choline & 1.4 milligrams of Betadine are in it. Plus, you will get 20.4 grams of water from it.

Benefits of Ham:

  • Selenium present in it protects from thyroid diseases, cancer ( a few types), and heart-related diseases.
  • The amino acid, carnosine has anti-aging & anti-oxidant properties & also improves one’s brain operation.
  • Choline in it improves breast milk in pregnant women and is good for placental health
  • Coenzyme Q10 protects one from heart failures & metabolic problems.
  • Eating ham also helps in weight loss, maintain muscle mass, & reduce certain types of inflammation.

Risks Of Eating Ham:

Risks Of Eating Ham
  • As it has high salt content in it, you may have the risk of high blood pressure, kidney failure, or heart-related disease.
  • Eating ham increases the risk of cancer
  • Probability of potential chronic disease increases after eating ham
  • Probability of foodborne illness

Conclusion:

So, as we have now understood everything about ham and ham nutrition facts, do consume it but in limitation. In that way, you can relish its taste & stay healthy by taking nutrition in your body. And, at the same time, you can also defend yourself from the dangers that eating ham can cause to an individual.

Frequently Asked Questions (FAQs):-

Q. What are the nutritional facts of ham?

Ans. A 2-ounce serving size (57 grams) of ham comprises 69 calories and 11 grams of protein. Also, it has 2 grams of fat, 1.5 grams of carbohydrates, and 0 grams of fibre in it. Besides, 1.25 grams of sugar, 26 per cent of sodium( DV), 42 to 76 per cent of selenium(DV) are there in it. Moreover, it is also a source of phosphorus(11 per cent), zinc(9 per cent), and potassium( 6 per cent of DV). Other than that, it also encompasses 3 per cent DV of iron, copper, and magnesium.

Q. What is the nutrition facts for ham?

Ans. A 2-ounce serving size (57 grams) of ham comprises 69 calories and 11 grams of protein. Also, it has 2 grams of fat, 1.5 grams of carbohydrates, and 0 grams of fibre in it. Besides, 1.25 grams of sugar, 26 per cent of sodium( DV), 42 to 76 per cent of selenium(DV) are there in it. Moreover, it is also a source of phosphorus(11 per cent), zinc(9 per cent), and potassium( 6 per cent of DV). Other than that, it also encompasses 3 per cent DV of iron, copper, and magnesium.

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