Low Sodium Spam Nutrition Facts

People have strong feelings about Spam, one of the most divisive foods. Others regard it as unappealing mystery meat, while some appreciate its peculiar flavor and adaptability. High-sodium Spam can have adverse effects on those with high blood pressure, salt sensitivity, or other health issues. This article examines the nutritional profile of Spam to see if it is beneficial to your health.


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Although several different spam products, spam Classic has remained a popular choice for years. Its six ingredients include pork, eggs, and soy, and all the others are added for flavor and preservative purposes.

Spam Nutrition Facts

spam nutrition facts

What is Spam?

Spam is ground pork and processed ham canned cooked meat products. The meat is canned and vacuum-sealed after being seasoned with sugar, salt, potato starch, and sodium nitrite. The product gained popularity during World War II as an inexpensive and simple way to feed soldiers stationed overseas. Spam’s versatility, ease of preparation, long shelf life, and convenience make it a household staple worldwide.

It may come as a pleasant surprise to hear that SPAM is not the preservative-laden mystery meat that many people believe it to be. In truth, there are just six ingredients in SPAM! All of them are listed on the brand’s website. The ingredients are pork with ham meat added (counts as one), salt, water, potato starch, sugar, and sodium nitrite. The majority of them are as straightforward as they come! The sodium nitrite, which is “a preservative to help keep freshness,” according to schemed, is the only one that might raise some suspicions.

According to the website, its purpose is to “maintain the meat’s high degree of quality. “The ground pork and ham are combined with the remaining ingredients for 20 minutes to make SPAM. When the mixture reaches the right temperature, it is vacuum-sealed into the cans. The cans are boiled and then allowed to cool for three hours before being labeled. That’s everything there is to it!

Spam Less Sodium

When you have to eliminate sodium from your diet, you have to give up many of your favorite foods. Fortunately, less sodium spam is not one of them. With 25% reduced salt, it delivers the same wonderful original spam flavor. With this meaty feast, there are no compromises.

SPAM Less Sodium



  • Shelf-stable needs refrigeration after opening
  • 25% less sodium
  • Fully cooked canned pork with ham
  • Item Package Dimensions: 13.0″ L x 9.625″ W x 3.375″ H

How Healthy is Spam?

Here are some health benefits of eating Spam:

Highly Processed

Any meat that has been cured, canned, smoked, or dried to extend its shelf life and improve its taste and texture is considered processed meat. Spam, along with hot dogs, bacon, salami, beef jerky, and corned beef, is a form of processed meat. The eating of processed beef has been related to a variety of health concerns. Eating processed beef was associated with a greater risk of diabetes and coronary heart disease in one study of 448,568 adults.

Multiple large studies have found that eating more processed meat increases the risk of colorectal and stomach cancer.

Contains Sodium Nitrite

Spam contains sodium nitrite, a common food ingredient intended to inhibit bacterial growth and improve the flavor and appearance of the finished product. However, high heat and amino acids can turn nitrites into nitrosamine, a dangerous chemical linked to many health issues. One review of 61 studies found that high nitrite and nitrosamine intake increased stomach cancer risk.

In the meantime, another major study linked nitrite consumption to an increased risk of thyroid cancer and brain tumor formation.

Loaded With Sodium

Spam is high in sodium, with a single serving containing over one-third of the daily recommended amount. According to certain studies, some persons are more susceptible to the effects of salt. Reduced sodium intake may be especially beneficial to people with high blood pressure, as research shows that lowering sodium intake might help lower blood pressure. Excess salt can harm salt-sensitive people’s blood flow, causing bloating and swelling.

Furthermore, a study of ten research, including over 268,000 people, found that a higher salt intake was linked to an increased risk of stomach cancer during a 6- to 15-year period.

High in Fat

Spam has a high-fat content, roughly 16 grams every two-ounce (56-gram) meal. Fat has a more effective calorie content than protein or carbohydrates, with each gram carrying roughly nine calories. Spam is much higher in fat and calories than other protein sources such as meat, chicken, fish, or legumes but delivers little nutrients. Spam, for example, has 7.5 times the fat content and nearly twice the calorie content of chicken, not to mention less than half the protein content. Indulging in high-fat meals like Spam regularly without making other dietary changes could raise your overall calorie consumption and lead to weight gain in the long run.

Convenient and Shelf-Stable

One of the significant spam advantages is that it’s quick and easy to prepare whether you’re short on time or have a limited supply of ingredients. Compared to perishable protein meals like chicken or beef, it’s also shelf-stable, making it easier to store. Cooked spam can be eaten straight from the can. Many dishes use it. Adding Spam to sliders, sandwiches, pasta dishes, and rice is one of the most popular ways to eat it.

How do You Make Spam Less Salty?

Spam may be made into excellent meat by using less salt and spices. You can eat it right out of the can, but the salt content is so high that it’s not comfortable to eat without lowering it. Let’s see what we can do to make Spam less salty.

Use of Lemon Juice And Vinegar

An acidic combination counters high salt. Squeeze lemon juice over the Spam or sprinkle vinegar on top. The lemony, tart taste will disguise the excessive salt concentration with extra flavor.

Boiling Spam to Remove Salt

Remove the salt from the Spam by washing it in water after opening the can. To eliminate the salt, boil the Spam in a skillet for 5 to 10 minutes. Before serving your dish, drain the ham from the hot, salty water.

Use of Potato

Potatoes are frequently used to de-salt salty foods. Reverse osmosis allows potatoes to absorb the excess salt. Simmer for 10 minutes with the potato in the pot with the ham. The potatoes absorb the salt from the ham.

Is Spam Worse Than Bacon?

Cured, canned, smoked, or dried meat enhances flavor and shelf life. Spam, along with hot dogs, bacon, salami, beef jerky, and corned beef, is a form of processed meat.
Old-fashioned preserved meats have significantly more sodium (1 percent by weight) than Spam with Bacon (5 to 7 percent). A 12-ounce can have around 3 grams, the same as 234 Ruffles potato chips. It’s not strictly necessary for curing meats, but it’s delicious.
SPAM with Actual HORMEL Bacon blends the exquisite flavor of SPAM Classic and adds real HORMEL bacon slices! Bacon and SPAM Classic go great together. REAL SPAM with HORMEL Use bacon in anything from sandwiches to casseroles since it is the “meat of many uses.” Bacon can be substituted with spam. Instead of the conventional bacon, egg, and cheese, try bringing Spam to the stack. If you’re short on time, slice luncheon meat from the can. Pan-frying is best.


When it comes to the sodium content in Spam, it varies. The classic luncheon meat contains a lot of sodium. A two-ounce serving of low sodium Spam contains about eight grams of fat. In addition, it contains less than one gram of protein. That’s not bad for a sandwich, but it doesn’t taste that great. Low sodium spam is an excellent choice for those who prefer a lower sodium version.

It’s also important to note that SPAM’s nutritional information is inaccurate. Some of the best low sodium spam products contain no sodium at all. For example, a low sodium Spam musubi has only three grams of sodium per serving. The calorie count of such a sandwich is not very high, and the sodium content of these sandwiches is very high. The sodium content in these musubi has 340 grams of salt.