1 Cup Diced Smoked or Cured Ham (Canned) contains 193 calories. If you're looking for a protein-rich ingredient for your meals, ham can be a great addition. It's filling and easy to incorporate into many different dishes.

Ham is also a good source of protein with 17 grams per serving. It's high in sodium and fat, so it should be consumed in moderation. Ham can also be a good source of vitamins and minerals, including vitamin B6, thiamin, and zinc.

In this article, we'll explore the nutritional content of canned ham, as well as some health benefits and possible risks associated with its consumption. We'll also provide some tips on how to incorporate it into your diet, as well as some cooking and storage suggestions.

Caloric Content

As mentioned earlier, 1 cup of diced smoked or cured ham contains 193 calories. This makes it a relatively high-calorie ingredient, so it's important to consume it in moderation if you're watching your weight. If you're trying to cut back on calories, you can use small amounts of ham in recipes or choose lower-calorie alternatives, such as lean cuts of turkey or chicken.

Fat Content

Ham is also high in fat, with 9 grams per serving. However, not all types of fat are created equal. Some of the fat in ham is unsaturated, which can help lower cholesterol levels and improve heart health. However, ham is also high in saturated fat, which can increase levels of LDL (bad) cholesterol and increase the risk of heart disease. As with calories, it's important to consume ham in moderation and choose leaner cuts whenever possible.

Protein Content

Ham is a good source of protein, with 17 grams per serving. Protein is important for building and repairing tissues and promoting muscle growth. If you're looking to increase your protein intake, ham can be a good option. However, it's important to balance your protein intake with other nutrients, such as carbohydrates and healthy fats.

Carbohydrate Content

Ham is a low-carbohydrate food, with only 1 gram of carbs per serving. This makes it a good option for people following low-carb diets, such as the ketogenic diet. However, it's still important to balance your carb intake with other nutrients, such as protein and healthy fats. Too few carbs can lead to fatigue and nutrient deficiencies.

Vitamin and Mineral Content

Ham is a good source of several vitamins and minerals, including vitamin B6, thiamin, and zinc. Vitamin B6 is important for brain function and the formation of red blood cells, while thiamin is essential for energy production and nerve function. Zinc is important for immune function and wound healing.

Health Benefits

Ham may offer several health benefits when consumed in moderation as part of a balanced diet. Some studies have suggested that consuming moderate amounts of ham could help lower cholesterol levels, improve heart health, and reduce the risk of certain types of cancer. However, more research is needed to confirm these findings.

Ways to Incorporate into Your Diet

Ham can be incorporated into many different dishes to add flavor and protein. It can be used in sandwiches, salads, omelettes, and casseroles. It can also be wrapped around vegetables or fruits for a tasty snack. When using ham in recipes, be sure to choose leaner cuts and watch your portion sizes.

Cooking and Serving Suggestions

Canned ham is already cooked, so it can be eaten cold or heated up in the microwave or on the stove. When heating it up, be sure to follow the instructions on the package and cook it to a safe temperature to prevent foodborne illness. Ham can also be seasoned or glazed to add flavor and moisture.

Storage Tips

Canned ham should be stored in a cool, dry place until opened. Once opened, it should be stored in the refrigerator and consumed within 3-5 days. It can also be frozen for longer storage, but the quality may suffer.

Possible Risks and Side Effects

Consuming large amounts of ham on a regular basis may increase the risk of certain health problems, such as heart disease, high blood pressure, and colon cancer. Ham is also high in sodium, which can lead to water retention and high blood pressure in some people. If you have a history of these conditions or are on medications that affect them, it's important to consume ham in moderation.