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Roasted Ham — Nutrients, Health Benefits, and Shopping Tips

Roasted ham photo

Listonic Team

September 6, 2024

A popular choice for festive meals and family dinners, roasted ham is delicious and nutritious when selected and prepared correctly. Learn how to choose a quality ham, understand its nutritional content, and discover the best ways to store it to maintain its flavor and safety.

Roasted ham nutrients

Check the detailed nutritional values of a roasted 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% Daily Value*
Carbs2 g0.73%
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein22 g44%
Sodium1300 mg56.52%
Total Fat5 6.41%

*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 roasted ham stand out:

22 g

💪 High Protein Content

Roasted ham facts & tips

🛒
Choose roasted ham that is well-cured and has a balance of fat and lean meat. Spiral-cut hams offer convenience.
📦
Store roasted ham in the refrigerator, tightly wrapped, and use within three to five days. For longer storage, freeze it in an airtight container or freezer bag for up to two months.

Health benefits

Understand how roasted ham, when prepared with healthy methods, can be a flavorful source of protein that supports your balanced eating plan.
  • High in protein, supporting muscle growth, repair, and overall body function.
  • Rich in B vitamins such as B6 and B12, supporting energy metabolism and brain health.
  • Contains essential minerals such as zinc and iron, which support immune function and overall health.

Health risks

Acknowledge the potential issues with roasted ham.
  • High sodium content particularly in processed or pre-packaged roasted ham, which can contribute to hypertension and increased cardiovascular risks.
  • High fat content particularly in fatty cuts, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
  • Risk of contamination with harmful bacteria such as Listeria or Salmonella if the ham is not properly cooked, stored, or handled.
  • Potential for nitrates and nitrites in cured ham products, which have been linked to an increased risk of cancer, particularly colorectal cancer.
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How to choose roasted ham

Roasted ham should have a deep pink color and be covered in a consistent and well-rendered fat layer, which contributes to its juiciness and flavor. The exterior should be caramelized and not overly charred.

Avoid roasted ham that appears dry or has a leathery exterior, as this suggests it has been overcooked. Ham with an overly salty or chemical smell should also be avoided, as it indicates excessive curing agents or improper cooking techniques.

How to choose roasted ham

How to store roasted ham

Roasted ham should be stored in the refrigerator, wrapped tightly in aluminum foil or plastic wrap. Keeping it in an airtight container helps preserve its moisture and flavor for up to a week.

Exposure to air can cause roasted ham to dry out and lose its quality. Avoid leaving it uncovered or using dirty utensils, which can introduce bacteria. Always slice only what you need to maintain the freshness of the remaining ham.

✅ Extra Tip

If you have leftover roasted ham, consider slicing and freezing individual portions; this makes it easier to thaw only what you need later without exposing the rest to air.

How long does it last?

Roasted ham can last for 3-5 days in the refrigerator. For longer storage, it can be frozen for up to 1-2 months.

What to do with leftovers?

Leftover roasted ham can be used in a variety of savory and hearty dishes. Slice it thinly and add to sandwiches, wraps, or salads for a flavorful protein source, or chop it up and mix into a stir-fry with vegetables and rice. Roasted ham is also great when added to omelets, quiches, or frittatas, where its smoky flavor pairs well with eggs and cheese.

Use roasted ham in a casserole with potatoes, cheese, and vegetables, or mix it into a pasta dish with a creamy or tomato-based sauce. If you have a lot of roasted ham, consider making a batch of ham and cheese sliders with mustard and pickles, or using it as a topping for pizzas or flatbreads. Roasted ham can also be added to soup or stew for added richness and flavor. For a quick snack, reheat slices of roasted ham and serve with a dipping sauce or on a bed of greens.

👨‍⚕️️ 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.

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How roasted ham supports specific health conditions

Roasted ham is a flavorful source of protein, promoting muscle health and tissue repair. It is also a good source of B vitamins, particularly B12, supporting brain function and energy metabolism.

However, ham is typically high in sodium, so it should be consumed in moderation to maintain heart health. Pairing roasted ham with vegetables or whole grains can help balance its nutritional profile and make it a more wholesome meal.

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