Ham β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
π₯ 145 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 2 g | 0.73% |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 21 g | 42% |
| Sodium | 1230 mg | 53.48% |
| Total Fat | 6 | 7.69% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
21 g
💪 High Protein Content
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Health benefits
- High in protein, essential for muscle growth, repair, and overall body function.
- Contains essential vitamins and minerals such as Vitamin B6, Vitamin B12, zinc, and selenium, which support energy metabolism, immune function, and overall health.
- Rich in iron, which helps in the formation of red blood cells and prevents anemia.
- Provides healthy fats (depending on the cut), which supply energy and support cell function.
Health risks
- High sodium content as ham is often cured with salt, which can contribute to hypertension and increased cardiovascular risks when consumed frequently.
- High fat content particularly in fatty cuts of ham, which can raise cholesterol levels and increase the risk of heart disease.
- Presence of nitrates and nitrites used in curing ham, which have been linked to an increased risk of cancer, particularly colorectal cancer.
- Risk of contamination with harmful bacteria such as Listeria, especially in cold or undercooked ham products.
How to choose ham
Ham is best when it has a pinkish-red color and a firm, moist texture. The fat around the ham should be white and not overly thick. The meat should feel tender when touched, not slimy or sticky.
Avoid ham that has an off smell or a greenish hue, signs that it is no longer fresh. Quality ham should slice easily and have a rich, savory flavor that is neither too salty nor bland.
How to store ham
Ham should be refrigerated immediately after purchase. Store it in its original packaging or transfer to an airtight container. Properly stored, ham can last up to a week in the refrigerator.
Improper storage can lead to spoilage and bacterial growth. Avoid leaving ham out at room temperature for extended periods. Consistent refrigeration ensures its safety and flavor for consumption.
β Extra Tip
How long does it last?
Ham can last for 1-2 weeks in the refrigerator if unopened. Once opened, it should be consumed within 3-5 days. For longer storage, ham can be frozen for up to 1-2 months.
What to do with leftovers?
π¨ββοΈοΈ Medical disclaimer
How ham supports specific health conditions
Ham is a flavorful source of protein, supporting muscle health and tissue repair. It is rich in B vitamins, particularly B6 and B12, which support brain function and energy metabolism. Choosing leaner cuts of ham and pairing them with fiber-rich vegetables can help balance its nutritional profile and contribute to overall well-being.
However, ham is high in sodium, so it should be consumed in moderation to maintain heart health.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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