Luncheon meat, pork and chicken, minced, includes Spam Lite
Category: Sausages & Luncheon Meats State: Canned
Nutrition Highlights
Serving Size
Calories
110
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 | 70 (63.9%) |
| Protein | 34 (31.1%) |
| Carbohydrate | 3.0 (2.8%) |
| Total | 110 (100%) |
Serving: 2 oz (1 serving) [56g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 37 (65.7%) |
| Protein | 8.5 (15.2%) |
| Fat | 7.8 (13.9%) |
| Ash | 2.1 (3.8%) |
| Carbohydrate | 0.8 (1.4%) |
| Total | 56 (100%) |
Serving: 2 oz (1 serving) [56g]
Benefits
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Good source of protein, providing around 20 grams of protein per 100 grams. Protein is important for growth, repair and maintenance of body tissues
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Contains B vitamins like niacin, riboflavin and vitamin B12 which are essential for energy production and red blood cell formation
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Provides minerals like iron, zinc and selenium. Iron is important for red blood cell formation and oxygen transport while zinc supports immune function
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Low in carbohydrates making it suitable for low-carb diets. Each 100 grams contains around 1 gram of carbs only
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Convenient ready-to-eat product. Provides quick protein without much preparation needed
Risks
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High in sodium which can increase blood pressure and risk of heart disease. One serving of Spam contains around 700mg of sodium
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Highly processed meat. Regular consumption of processed meat has been linked to higher risk of certain cancers like colorectal cancer
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High in saturated fat and cholesterol. One serving contains around 12g of fat, of which 5g is saturated fat and 25mg is cholesterol
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May contain preservatives like sodium nitrite which have been linked to increased cancer risk when eaten in large amounts regularly
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Low in many important nutrients. Provides protein but lacks dietary fiber and many vitamins and minerals. Should not replace whole unprocessed meats and proteins
Additional Information
Luncheon meat, specifically pork and chicken, minced, canned, including Spam Lite, is a popular food product that offers both nutritional benefits and potential risks. It is essential to understand the composition and processing of this product to make an informed decision about its consumption.
Nutritional Benefits:
1. Protein Source: Luncheon meat provides a significant amount of protein, which is essential for growth, repair, and maintenance of body tissues. Protein also plays a crucial role in the production of enzymes, hormones, and antibodies.
2. Vitamins and Minerals: This product contains various vitamins and minerals, including vitamin B12, niacin, iron, and zinc. Vitamin B12 is vital for nerve function and red blood cell production, while niacin is essential for energy metabolism. Iron is necessary for oxygen transport, and zinc supports immune function and wound healing.
3. Convenient Source of Energy: Luncheon meat is relatively high in calories, making it a convenient source of energy for individuals with high energy requirements, such as athletes or those with physically demanding jobs.
4. Long Shelf Life: Canned luncheon meat has a long shelf life, making it a practical option for emergency food supplies or situations where refrigeration is not available.
Risks and Concerns:
1. High Sodium Content: One of the significant concerns with luncheon meat is its high sodium content. Excessive sodium intake can lead to increased blood pressure, putting individuals at a higher risk of developing heart disease and stroke. It is important to be mindful of sodium intake and consume luncheon meat in moderation.
2. Processed Meat: Luncheon meat is considered a processed meat product, which has been linked to an increased risk of certain health conditions. Regular consumption of processed meats has been associated with an increased risk of colorectal cancer, possibly due to the presence of nitrites and nitrates used in the preservation process.
3. High Fat Content: Depending on the specific brand and type, luncheon meat can be high in fat, particularly saturated fat. A high intake of saturated fat has been linked to an increased risk of heart disease. It is advisable to choose leaner options or consume luncheon meat in moderation to avoid excessive fat intake.
4. Additives and Preservatives: Canned luncheon meat often contains additives and preservatives to enhance flavor, texture, and prolong shelf life. While these additives are generally recognized as safe by regulatory authorities, some individuals may be sensitive or allergic to certain additives. It is important to read the ingredient list and be aware of any specific sensitivities or allergies.
In conclusion, luncheon meat, specifically pork and chicken, minced, canned, including Spam Lite, offers a convenient source of protein, vitamins, and minerals. However, it is crucial to be mindful of its high sodium content, processed nature, and potential high fat content. Moderation and choosing leaner options can help mitigate potential risks associated with consuming this food product. As with any food, it is always recommended to have a balanced diet that includes a variety of fresh, unprocessed foods for optimal nutrition.