Ham — Nutrients, Health Benefits, and Shopping Tips

Written by Listonic Team

Last update on September 4, 2024

Ham, a versatile and popular cured pork product, comes in many forms, including smoked, honey-glazed, and prosciutto. Understand the different types of ham, the nutritional aspects, and creative ways to use ham in dishes from breakfast to dinner, including pairings with other flavors.

Nutrition facts

Check the detailed nutritional values of ham, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 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.

Among other things, here's what makes ham stand out:

21 g

💪 High Protein Content

Did you know?

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Store fresh ham in the refrigerator and use within three to five days. For longer storage, freeze it in an airtight container or freezer bag for up to two months. Cooked ham can be refrigerated for up to four days.

Health benefits

Uncover the ways ham can fit into a diet that contributes to overall health and vitality.

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

Recognize the possible health risks and concerns tied to ham.

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.

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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.

✅ 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?

Leftover ham can be used in a variety of savory dishes. Slice it thinly and add to sandwiches or wraps with your favorite toppings, or chop it up and mix into a stir-fry with vegetables and rice. Ham is also great in omelets, quiches, or frittatas, where its salty flavor complements eggs and cheese.

Use ham in a pasta dish with a creamy or tomato-based sauce, or mix it into a casserole with potatoes, cheese, and vegetables. If you have a lot of ham, consider making a batch of ham and cheese sliders or using it as a filling for stuffed mushrooms or peppers. Ham can also be added to soups or stews for extra richness and flavor, or used as a topping for pizzas or flatbreads. For a quick snack, reheat ham slices and serve with mustard or pickles, or mix chopped ham into a salad with greens and a tangy vinaigrette.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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.