Luncheon meat, pork
Category: Sausages & Luncheon Meats State: Canned
Nutrition Highlights
Serving Size
Calories
95
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 | 77 (81.5%) |
| Protein | 14 (14.9%) |
| Carbohydrate | 2.4 (2.5%) |
| Total | 95 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 15 (51.5%) |
| Fat | 8.6 (30.3%) |
| Protein | 3.5 (12.5%) |
| Ash | 1.0 (3.6%) |
| Carbohydrate | 0.6 (2.1%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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It is a good source of protein, providing around 12 grams of protein per 85 gram serving. The protein helps build and repair muscles
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It contains various B vitamins like niacin, riboflavin, vitamin B12 which help release energy from food and support healthy cell functioning
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It is low in sodium compared to other processed meats. An 85 gram serving contains around 500mg of sodium which is within recommended daily limits
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It provides various minerals like iron, zinc, selenium in small amounts which support immune function and cellular health
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Being canned and cooked, it is convenient to consume and does not require much preparation time. The canning process also increases its shelf life
Risks
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High in sodium which can increase blood pressure. One serving of luncheon meat contains around 300-500mg of sodium
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High in saturated fat and calories. Luncheon meat is highly processed and contains preservatives which provide no nutritional value
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Contains nitrites which are linked to increased cancer risk when consumed in large amounts regularly over a long period of time
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Low in nutrients and fiber. Most of the nutrients are lost during the processing and curing of the meat
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Regular consumption is linked to higher risk of heart disease and diabetes due to its unfavorable fat and sodium content
Additional Information
Luncheon meat, pork, canned is a processed meat product that has gained popularity due to its convenience and long shelf life. However, it is essential to understand the nutritional benefits and risks associated with this food item.
Nutritional Benefits:
1. Protein: Luncheon meat, pork, canned is a good source of protein. Protein is essential for the growth, repair, and maintenance of body tissues, including muscles, bones, and skin. It also plays a vital role in the production of enzymes and hormones.
2. Vitamins and Minerals: This canned luncheon meat contains several essential vitamins and minerals, including vitamin B12, niacin, phosphorus, and selenium. Vitamin B12 is crucial for the formation of red blood cells and proper nerve function. Niacin is necessary for energy metabolism, and phosphorus is essential for healthy bones and teeth. Selenium acts as an antioxidant and supports the immune system.
3. Convenience: The canned form of luncheon meat makes it a convenient option for quick meals, especially in situations where refrigeration is limited. This can be advantageous for individuals who require portable and easily accessible protein sources.
Nutritional Risks:
1. High Sodium Content: One of the significant concerns with canned luncheon meat is its high sodium content. Excessive sodium intake can contribute to high blood pressure, which increases the risk of heart disease and stroke. It is important to note that individuals with hypertension or other cardiovascular conditions should be cautious when consuming this product.
2. Processed Meat Risks: Luncheon meat, pork, canned falls under the category of processed meat, which has been associated with various health risks. Regular consumption of processed meats has been linked to an increased risk of certain types of cancer, particularly colorectal cancer. The processing methods, such as curing, smoking, or adding preservatives, may contribute to these risks.
3. Additives and Preservatives: Canned luncheon meat often contains additives and preservatives to enhance flavor, texture, and shelf life. Some of these additives, such as nitrites and nitrates, have been linked to health concerns. Nitrites can react with naturally occurring compounds in the body to form potentially harmful substances called nitrosamines, which have been associated with an increased risk of cancer.
4. High Fat Content: Luncheon meat, pork, canned can be high in unhealthy saturated and trans fats. These fats, when consumed in excess, can raise levels of LDL (bad) cholesterol and increase the risk of heart disease. It is important to balance the intake of this canned meat with other lean protein sources and opt for healthier cooking methods, such as grilling or baking, to reduce added fats.
In conclusion, while luncheon meat, pork, canned provides a convenient source of protein and essential nutrients, it is crucial to be aware of its nutritional risks. The high sodium content, association with processed meat risks, additives, preservatives, and high fat content should be considered when incorporating this food item into a balanced and healthy diet. Moderation and variety are key to maintaining a well-rounded nutritional intake.