Ham, turkey, sliced, extra lean, prepackaged or deli
Category: Sausages & Luncheon Meats
Nutrition Highlights
Serving Size
Calories
185
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 | 108 (58.4%) |
| Fat | 72 (38.9%) |
| Carbohydrate | 5.1 (2.8%) |
| Total | 185 (100%) |
Serving: 1 cup pieces [138g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 99 (72.0%) |
| Protein | 27 (19.6%) |
| Fat | 8.0 (5.8%) |
| Ash | 2.3 (1.7%) |
| Carbohydrate | 1.3 (0.9%) |
| Total | 138 (100%) |
Serving: 1 cup pieces [138g]
Benefits
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A good source of protein to support muscle growth and maintenance. Extra lean ham and turkey contain around 5-7g of protein per ounce
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Low in saturated fat. Prepackaged and deli sliced extra lean ham and turkey are trimmed of visible fat, keeping saturated fat levels low
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Provides key vitamins and minerals. Ham and turkey contain modest amounts of nutrients like selenium, niacin and vitamin B6
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Convenient snack or meal option. Pre-sliced and packaged ham and turkey can easily be added to sandwiches, salads or eaten on its own for a quick meal or snack
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Generally low calorie. An ounce of extra lean sliced ham or turkey contains around 25-30 calories, making it a lighter protein choice
Risks
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High in sodium which can raise blood pressure if consumed in large amounts
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Processed meats like ham and turkey have been linked to increased risks of certain cancers
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May contain preservatives like nitrates which some research has linked to increased cancer risks
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Extra lean varieties are low in fat but lack heart-healthy omega-3 fatty acids found in fatty fish
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Prepackaged and deli meats carry risk of bacterial contamination if not handled or stored properly
Additional Information
Ham, turkey, sliced, extra lean, prepackaged or deli, is a popular choice for many individuals seeking a convenient and versatile source of protein. This product offers several nutritional benefits, but it also comes with certain risks that need to be considered.
Starting with the nutritional benefits, ham and turkey are both excellent sources of high-quality protein. Protein is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones. Including this lean, sliced meat in your diet can contribute to meeting your daily protein needs.
Furthermore, ham and turkey are low in fat, particularly when labeled as extra lean. This makes them suitable options for individuals aiming to reduce their overall fat intake or those following a weight management plan. The low-fat content also means that the calorie count of these meats tends to be lower compared to fattier cuts or processed meats.
Additionally, ham and turkey provide important vitamins and minerals. They are good sources of B vitamins, including niacin, vitamin B6, and vitamin B12, which play key roles in energy production, brain function, and red blood cell formation. These meats also contain essential minerals such as iron, zinc, and selenium, which are involved in various physiological processes, including immune function and antioxidant defense.
On the other hand, there are some risks associated with prepackaged or deli meats like ham and turkey that need to be considered. One significant concern is the high sodium content. Prepackaged or deli meats are often processed and may contain added salt as a preservative and flavor enhancer. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. Therefore, individuals with hypertension or those aiming to reduce their sodium intake should be cautious when including these meats in their diet.
Another risk associated with prepackaged or deli meats is the potential presence of additives and preservatives. Some of these additives, such as nitrites and nitrates, are commonly used to enhance flavor, color, and extend shelf life. However, there is evidence linking prolonged consumption of processed meats containing these additives to an increased risk of certain cancers, particularly colorectal cancer. It is important to note that the overall risk is relatively small, but it is still advisable to moderate the intake of processed meats and opt for fresh, unprocessed alternatives whenever possible.
To minimize the risks associated with prepackaged or deli meats, it is recommended to choose products that are labeled as low-sodium or reduced-sodium options. Additionally, reading the ingredient list and selecting brands that do not contain added nitrites or nitrates can help reduce potential health risks.
In conclusion, ham, turkey, sliced, extra lean, prepackaged or deli, offers several nutritional benefits as a lean source of protein, vitamins, and minerals. However, it is important to be aware of the risks associated with high sodium content and potential additives. Moderation and selecting healthier options can help individuals enjoy the benefits of these meats while minimizing the potential risks to their health.