Calories in Ham
Ham is a cured meat product typically made from the hind leg of a pig. It is a dense source of high-quality protein and essential vitamins, though it is often high in sodium due to the curing process.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 serving 2 slices (56g) | 1 serving 2 slices (56g) | 91 | 9.3g | 2.1g | 4.8g |
| 1 slice (28g) | 1 slice (28g) | 46 | 4.7g | 1.1g | 2.4g |
| 1 oz (28g) | 1 oz (28g) | 46 | 4.7g | 1.1g | 2.4g |
Health Benefits
Excellent source of complete protein which is essential for muscle repair and growth.
Rich in Selenium, a powerful antioxidant that supports thyroid function and immune health.
Provides significant amounts of Vitamin B12 and B6, which are crucial for energy metabolism and brain health.
Nutrition Tips
- Choose 'low-sodium' labeled versions to help manage daily salt intake and blood pressure.
- Look for 'uncured' options which typically use natural nitrates from celery juice instead of synthetic ones.
- Trim any visible white fat from the edges before eating to significantly reduce the saturated fat content.
- Balance the high sodium content of ham by pairing it with potassium-rich foods like spinach or avocado.
- Use ham as a flavor enhancer in small amounts for salads or omelets rather than as the main protein source.
GAYA Tracking Tip
For accurate results, photograph the ham slices flat on the plate so GAYA can estimate the thickness and surface area accurately.
Frequently Asked Questions
Is ham considered a processed meat?+
Yes, ham is cured and often smoked, which classifies it as processed meat. Health organizations recommend consuming processed meats in moderation due to their link to certain health risks.
Is ham suitable for a keto or low-carb diet?+
Standard ham is very low in carbohydrates and high in protein, making it suitable for keto. However, be cautious of honey-glazed or maple-cured varieties which contain added sugars.
Why is ham so high in sodium?+
The curing process involves using large amounts of salt to preserve the meat and enhance its flavor. This results in a sodium content that can be much higher than fresh pork.
Track Ham calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
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