Ham, extra lean
Category: Sausages & Luncheon Meats Method: Smoked Characteristics: Low Sodium
Nutrition Highlights
Serving Size
Calories
141
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 (%) |
|---|---|
| Protein | 74 (52.5%) |
| Carbohydrate | 43 (30.4%) |
| Fat | 24 (17.3%) |
| Total | 141 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 65 (64.6%) |
| Protein | 19 (18.5%) |
| Carbohydrate | 11 (10.7%) |
| Ash | 3.5 (3.5%) |
| Fat | 2.7 (2.7%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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A good source of protein to support muscle growth and maintenance. The protein in ham is high quality
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Contains various B vitamins like niacin, riboflavin, vitamin B6 and B12 which are important for energy metabolism and red blood cell formation
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Provides some important minerals like selenium, zinc and phosphorus which support thyroid and immune function
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Being low in sodium it is a better option for those watching their salt intake or those with high blood pressure
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Being smoked and extra lean it is lower in fat and calories compared to regular ham making it a better choice for weight management
Risks
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High in sodium even if labeled low sodium. Sodium intake should be limited to less than 2300mg per day
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Processed meat. Regular consumption of processed meat has been linked to increased risk of heart disease and diabetes
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Preservatives. May contain nitrates/nitrites which when heated can form compounds that may increase cancer risk
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High in saturated fat and cholesterol. Too much saturated fat can raise LDL cholesterol and increase heart disease risk
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Lacks fiber and many essential nutrients. Choose whole foods more often for optimal nutrition
Additional Information
Ham, smoked, extra lean, low sodium is a food product that offers several nutritional benefits while also posing certain risks. Let's delve into the primary attribute and secondary attributes to understand its overall nutritional profile.
The primary attribute of this ham is being extra lean. Extra lean ham refers to the minimal fat content present in the meat. This makes it a suitable choice for individuals aiming to reduce their overall fat intake. Lower fat content means fewer calories, which can be beneficial for weight management and cardiovascular health.
Moving on to the secondary attributes, the fact that this ham is smoked adds a distinct flavor to the meat. However, it is important to note that smoked meats, including ham, have been associated with an increased risk of certain health issues. The smoking process can lead to the formation of potentially harmful compounds called polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs). These compounds have been linked to an increased risk of cancer, particularly colorectal cancer. Therefore, it is advisable to consume smoked meats in moderation.
Another secondary attribute of this ham is its low sodium content. Excessive sodium intake is a major concern in modern diets, as it can contribute to high blood pressure and an increased risk of heart disease. By choosing a low-sodium ham, individuals can reduce their overall sodium intake and better manage their blood pressure levels. It is worth noting that the sodium content can vary across different brands and products, so it is essential to check the nutrition label for specific values.
In terms of nutritional benefits, ham is a good source of high-quality protein. Protein is essential for various bodily functions, including muscle growth and repair, immune system function, and hormone synthesis. Including lean protein sources like ham in the diet can help meet protein requirements and support overall health.
Ham also provides several essential vitamins and minerals. It contains B vitamins such as thiamin, niacin, and vitamin B12, which play vital roles in energy production, nerve function, and red blood cell formation. Additionally, ham is a source of minerals like iron, zinc, and selenium, which are involved in various physiological processes, including immune function and antioxidant defense.
However, it is important to keep in mind that ham is a processed meat, and excessive consumption of processed meats has been associated with an increased risk of certain health conditions. These include colorectal cancer, cardiovascular disease, and type 2 diabetes. Therefore, it is advisable to consume ham and other processed meats in moderation as part of a balanced diet.
In conclusion, ham, smoked, extra lean, low sodium offers several nutritional benefits such as being a lean protein source and providing essential vitamins and minerals. However, it is crucial to be mindful of the potential risks associated with smoked meats and excessive consumption of processed meats. Moderation and balance are key when incorporating ham into a healthy diet.