Ham and cheese spread
Category: Sausages & Luncheon Meats
Nutrition Highlights
Serving Size
Calories
37
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 25 (68.3%) |
| Protein | 9.7 (26.6%) |
| Carbohydrate | 1.4 (3.7%) |
| Total | 37 (100%) |
Serving: 1 tbsp [15g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 8.9 (59.1%) |
| Fat | 2.8 (18.5%) |
| Protein | 2.4 (16.2%) |
| Ash | 0.6 (3.9%) |
| Carbohydrate | 0.3 (2.3%) |
| Total | 15 (100%) |
Serving: 1 tbsp [15g]
Benefits
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Ham and cheese spread is a good source of protein. The ham provides lean protein which helps build muscles
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The cheese is a good source of calcium which is important for strong bones and teeth. It also contains vitamins A and B12
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The combination of ham and cheese provides a good mix of amino acids which the body uses to build new proteins
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It can be a convenient snack that provides sustained energy from the protein and fat content
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The sodium content is moderate which makes it a better option than highly processed snack foods
Risks
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High in sodium which can increase blood pressure. Processed ham and cheese spreads are often high in preservatives
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High in saturated fat and calories which can contribute to weight gain and increased risk of heart disease if consumed in large amounts regularly
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May contain nitrates/nitrites used as preservatives in processed meats which have been linked to increased cancer risk when eaten in large amounts
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Lack of fiber, vitamins and minerals compared to whole foods like vegetables, fruits and whole grains
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May be high in additives like food dyes and emulsifiers which have unknown long term health effects when consumed regularly
Additional Information
Ham and cheese spread is a popular food product that combines the savory flavors of ham and cheese into a convenient spreadable form. While it can be a tasty addition to sandwiches, crackers, or as a dip, it is important to consider its nutritional benefits and risks.
Nutritional Benefits:
1. Protein Source: Ham and cheese spread contains both ham and cheese, which are excellent sources of protein. Protein is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones.
2. Calcium: Cheese is a rich source of calcium, a mineral necessary for maintaining strong bones and teeth. Adequate calcium intake is crucial for preventing osteoporosis, particularly in older individuals.
3. Vitamins and Minerals: Ham and cheese spread can provide essential vitamins and minerals, depending on the specific type of cheese used. For example, cheddar cheese is a good source of vitamin A, which supports eye health and immune function. Additionally, cheese contains B vitamins, such as riboflavin, which help convert food into energy.
4. Satiety: The combination of protein and fat from ham and cheese can contribute to feelings of fullness and satiety. This can be beneficial for weight management, as it may help reduce overeating and snacking between meals.
Nutritional Risks:
1. High Sodium Content: One of the primary concerns with ham and cheese spread is its high sodium content. Both ham and cheese are often processed and may contain added salt. Excessive sodium intake can contribute to high blood pressure, increasing the risk of heart disease and stroke. Individuals with hypertension or other cardiovascular conditions should be cautious with their consumption.
2. High Fat Content: Ham and cheese spread can be high in saturated fat, which is associated with an increased risk of heart disease. While some fat is necessary for a healthy diet, it is important to consume it in moderation. Opting for low-fat or reduced-fat versions of ham and cheese spread can help reduce saturated fat intake.
3. Calorie Density: Due to its high fat content, ham and cheese spread can be calorie-dense. Excessive calorie intake can lead to weight gain and obesity, which are risk factors for various chronic diseases. Portion control and moderation are crucial when consuming this spread.
4. Processed Ingredients: Many commercially available ham and cheese spreads contain additives, preservatives, and artificial flavorings to enhance taste and prolong shelf life. These ingredients may not provide any nutritional benefits and can have potential health risks for some individuals, such as food sensitivities or allergies.
In conclusion, ham and cheese spread can be a convenient and flavorful addition to meals or snacks. It offers protein, calcium, vitamins, and minerals. However, it is important to be mindful of its high sodium and fat content, as well as its calorie density. Choosing low-sodium, reduced-fat, or homemade versions can help mitigate some of these risks. As always, it is advisable to consume ham and cheese spread in moderation as part of a balanced diet, considering individual dietary needs and health conditions.