Ham, chopped, not canned
Category: Sausages & Luncheon Meats
Nutrition Highlights
Serving Size
Calories
62
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 | 42 (68.0%) |
| Protein | 18 (29.9%) |
| Total | 62 (100%) |
Serving: 1 slice (1 oz) (4" x 4" x 3/32" thick) [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 18 (65.3%) |
| Fat | 4.7 (16.7%) |
| Protein | 4.6 (16.5%) |
| Ash | 1.0 (3.7%) |
| Total | 28 (100%) |
Serving: 1 slice (1 oz) (4" x 4" x 3/32" thick) [28g]
Benefits
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Ham is a good source of protein, providing around 15 grams of protein per 100 grams. Protein helps build and repair muscles and tissues
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Ham contains various B vitamins like niacin, riboflavin, vitamin B6 and B12. B vitamins help convert food into energy and support various metabolic functions in the body
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It is a good source of minerals like selenium, zinc and phosphorus. Selenium supports thyroid function and zinc supports immune function
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Ham provides some healthy fats including monounsaturated and polyunsaturated fats which can help lower LDL cholesterol levels when consumed in moderation
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Chopped ham can add flavor and texture to various dishes like sandwiches, salads, pasta dishes etc. It is a versatile ingredient
Risks
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High in sodium which can increase blood pressure if consumed in large amounts
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High in saturated fat which can increase risk of heart disease if consumed frequently
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Processed meat like ham has been linked to increased risk of certain cancers
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May contain preservatives like sodium nitrite which have been linked to increased cancer risk
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High in calories so can contribute to weight gain if overconsumed
Additional Information
Ham, chopped, not canned, is a popular food product that offers several nutritional benefits along with a few potential risks. Let's delve into its primary attribute and the secondary attributes to understand its overall nutritional profile.
The primary attribute of ham, chopped, not canned, is its high protein content. Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting immune function, and producing enzymes and hormones. A 3-ounce serving of ham provides approximately 18 grams of protein, making it an excellent source for individuals looking to meet their protein requirements.
In addition to protein, ham also contains various vitamins and minerals. It is particularly rich in B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), and vitamin B12. These vitamins are essential for energy production, nerve function, and maintaining healthy skin. Ham also provides minerals like zinc, selenium, and phosphorus, which are involved in immune function, antioxidant defense, and bone health.
However, it is important to note that ham, especially processed varieties, can have some secondary attributes that may pose risks to health when consumed excessively or without moderation. These secondary attributes include high sodium and fat content.
Ham, particularly processed or cured varieties, tends to be high in sodium. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. It is crucial to be mindful of portion sizes and choose low-sodium options whenever possible. Additionally, individuals with hypertension or other health conditions that require sodium restriction should consume ham sparingly.
Fat content in ham can vary depending on the cut and processing method. While ham can provide healthy unsaturated fats, it can also contain saturated fats and cholesterol. Excessive intake of saturated fat and cholesterol can raise blood cholesterol levels and increase the risk of cardiovascular diseases. Opting for lean cuts of ham and removing visible fat can help reduce the intake of unhealthy fats.
Lastly, as with any processed meat product, there is a potential risk of consuming additives such as nitrates/nitrites and preservatives. These additives are used to enhance flavor, color, and extend shelf life. However, research suggests that excessive consumption of processed meats containing these additives may be associated with an increased risk of certain cancers. Therefore, it is advisable to limit the consumption of processed ham and opt for fresh, unprocessed alternatives whenever possible.
In conclusion, ham, chopped, not canned, is a good source of protein, vitamins, and minerals. It can be a part of a balanced diet, providing essential nutrients. However, it is important to be mindful of its secondary attributes, such as high sodium and fat content, as well as potential additives. Moderation and choosing healthier options are key to enjoying the nutritional benefits of ham while minimizing the associated risks.