Ham Nutrition Facts

If you want to know about ham, then you are at the right site; in this article, you will get all the important information regarding ham nutrition facts. Ham is common deli meat, appetizer, and main course that you’ve probably had on sandwiches or accompanying holiday feasts. It’s a pork product made from the legs of pigs. Although the procedure varies depending on the type of red meat, it is commonly preserved with salt or smoke. You could ask if the ham is healthy because it’s processed meat. This article summarises some key points concerning ham.


Many holiday meals feature ham as the main course, but it’s often heavy in sodium and other preservatives. If you’ve been keeping an eye on your heart health, you might be wondering if eating ham is still safe. Ham can be incorporated into a healthy eating plan by taking a few factors. There are even certain advantages to be had along the road.

Ham Nutrition Facts

ham Nutrition facts


Ham isn’t usually high in carbohydrates.100-gram serving of ham has 1.5 grams of carbohydrates from sugar, specifically dextrose, which is used as a preservative. Honey ham varieties are likely to be higher in sugar and, as a result, carbohydrates.


Ham has about 6 grams of fat per 100-gram serving. 


Ham is high in protein, with 21 grams per 100-gram serving. Ham provides all of the essential amino acids.

Is Ham Healthy To Eat?

Eating ham occasionally may offer several health benefits.

1. It May Help Maintain Muscle Mass:

Ham and other pig products are frequently regarded as high-quality protein sources since they include a variety of amino acids. Eating these proteins regularly may help preserve muscle mass and strength, especially in older persons.

Furthermore, ham is high in the chemical carnosine, which may help with workout performance. However, some research suggests that the link between dietary protein and muscle mass isn’t as strong as previously thought.

2. Reduce Inflammation:

Spanish-style Iberian ham, also known as Jamón Ibérico, is made from black Iberian pigs who eat grains and corn before roaming on acorns, grass, and herbs before being slaughtered.

Recent research suggests that this one does not increase your risk of chronic diseases, including high blood pressure and heart disease, compared to other forms of harm.

Several studies have even found that some of its constituents have antioxidant-like properties that reduce the risk of inflammation and endothelial damage linked to high blood pressure.

3. Rich In Energising Nutrients

Ham, like other meats, is high in iron, vitamin B12, carnosine, choline, and co-enzyme Q10, all of which are essential for energy production.

4. Good Source Of Minerals

Ham, high in selenium, zinc, phosphorus, potassium, and iron, can help support thyroid function, immunity, bone health, and energy generation.

5. Lower In Saturated Fat Than Beef Or Lamb

Beef, lamb, and other ruminant meats have higher saturated fat than pork. Compared to other red meats, the bulk of the fat in pigs is beneficial monounsaturated fat, with modest but more significant levels of polyunsaturated fats. As a result, pig, particularly ham, has a higher fat content than most other red meats.

Is Ham A Keto?

Before knowing whether ham a keto or not, first of all, we need to understand what is the meaning of Keto:


The Ketogenic Diet, sometimes known as Keto, is a low-carb, high-fat diet that aids weight loss by putting the body into ketosis. The Keto diet forces the body to lose weight by consuming fat broken down in the liver instead of carbohydrates and glucose.

The body creates insulin and glucose when we consume a lot of carbohydrates. Rather than burning fat, the body uses glucose to make energy and store it. With Keto, you can reduce weight, enhance your general health, and enrich your body and mind.

Here’s where you can learn more about the Keto Diet.

On a keto diet, ham in its natural state is delicious. It’s near-perfect. It’s meat. Thus, it’s low in carbohydrates and heavy in fat. Ham is an excellent way to get your body into ketosis. The only drawback to a keto dieter’s holiday ham feast is the time it takes to prepare it. A glaze is usually applied to ham. Some are honey-glazed, while others are brown sugar-glazed, which are significant no-nos for anyone who has been on a diet for more than a week.

When it comes to condiments, use as much mustard as you like on your holiday ham, but avoid using sweet mustard-like honey mustard. Those are major keto transgressions that will deplete your macronutrients. It’s also good to stay away from deli hams, which are sometimes cured with sugar and other non-keto substances. If you’re buying sliced deli ham, it’s essential to ask to check the label so you know exactly what you’re getting.

Why Is Ham So Salty?

Large amounts of salt are used to cure ham during the production process. Sodium levels in canned hams are very high. According to the US Department of Agriculture, one cup of canned ham includes 1317 mg of salt per serving. The saltiness of the ham can be reduced by altering how it is prepared.

If soaking the ham doesn’t eliminate the saltiness, try boiling it. Place the ham in a pot of boiling water after cutting it into large slices. Cook the ham for 10 minutes at a low temperature, which can aid in removing any remaining salt.

Why Is Ham Considered Bad For You?

For various reasons, including high levels of preservatives and salt, people may avoid or limit meats like ham. Furthermore, ham may have several disadvantages.

May Increase Your Risk Of Cancer

  • Several recognized carcinogens, such as polycyclic aromatic hydrocarbons (PAHs), N-nitroso compounds (NOCs), and heterocyclic aromatic amines, are found in increased concentrations when the ham is cured or smoked.
  • When the ham is reheated using high-temperature cooking methods like grilling, pan-frying, or barbecuing, these chemicals rise even more.
  • Furthermore, nitrate- and nitrite-based preservatives, sometimes used in ham to keep its color, limit bacterial development, and prevent rancidity, have been linked to cancer.

Very High In Sodium

  • Many people’s diets worldwide contain considerable levels of salt from processed meats like ham.
  • High salt consumption has been related to a higher risk of high blood pressure, heart disease, and renal failure.
  • As a result, persons who have or are at risk of developing these illnesses should reduce their ham consumption.

Potential Chronic Disease Risk

  • Although a link between processed meat and cancer risk is widely established, studies on how ham impacts the risk of other chronic diseases have yielded inconsistent results.
  • On the one hand, Iberian ham prepared in the Spanish style may help to reduce inflammation.
  • Extensive human studies, on the other hand, demonstrate that those who eat processed red meat frequently have a higher mortality rate, which is likely owing to an increased vulnerability to chronic disease.

May Increase Your Risk Of Foodborne Illness

  • Although incidences of food poisoning connected to ham have reduced in recent years, processed meats and sliced deli meats like ham remain highly susceptible to Listeria, Staphylococcus, and Toxoplasma gondii bacterium infection.
  • As a result, persons at a high risk of developing foodborne illness should avoid eating ham.
  • Young children, the elderly, and immunocompromised or pregnant individuals are among these groups.


Ham is a Pig cut usually cured and preserved, but it can also be purchased fresh. It’s high in protein as well as a variety of other nutrients. However, consuming processed meats like ham daily may raise your risk of certain malignancies.

As a result, as part of a balanced diet, it’s recommended to limit your intake and stick to fresh, less processed forms of ham. When purchasing a Thanksgiving ham, estimate that each individual will consume one-half pound or less. Then choose between bone-in or boneless for a more flavorful taste and easy slicing.

To produce the healthiest ham supper possible, pair the pork with low-salt items, and they’ll assist in balancing out the ham’s high salt content. Baked sweet potatoes, artichokes, carrots, green beans, or asparagus work great as side dishes.