If you are a ham lover but short on time, canned ham could be a great option for you. 1 cup of canned, roasted ham contains about 233 calories. Ham is a good source of protein, but it also contains a fair amount of fat and sodium. In this article, we'll explore some practical tips and strategies for making the most of your canned ham.

In addition to providing protein, canned ham also contains macronutrients, such as carbohydrates and fat. One serving of ham (1 oz or 28 grams) contains approximately 4 grams of fat and 4 grams of protein. It is also a source of some micronutrients such as vitamin B12, zinc, and selenium.

Whether you are looking for a quick and easy meal or are trying to prepare for a long camping trip, canned ham can be a valuable addition to your pantry. But how do you choose the healthiest canned ham? And, what are some alternatives to ham that could be even healthier? Let's explore some of these questions in this article.

Calories and Macronutrients

As we mentioned earlier, canned ham is a good source of protein, but may also contain a fair amount of fat and sodium. It's important to keep an eye on portion sizes if you are watching your calorie intake. One cup of canned, roasted ham contains about 233 calories, 10 grams of fat, and 17 grams of protein. If you are looking for a low-fat option, you may want to consider turkey ham, which can have half the fat of regular ham, or leaner cuts of fresh ham.

Micronutrients in Canned Ham

Canned ham is also a source of some important micronutrients. One serving of ham (1 oz or 28 grams) contains approximately 7% of the daily recommended intake of vitamin B12, which is essential for healthy nerve and blood cells. It also contains about 5% of the daily recommended intake of zinc, which helps support a healthy immune system, and 3% of the daily recommended intake of selenium, which can act as an antioxidant in the body.

How to Choose the Healthiest Canned Ham

When choosing canned ham, look for varieties that are lower in sodium and fat. Check the label for the percent daily value (%DV) of sodium and aim for a brand with 15% DV or less per serving. You can also look for hams that are uncured, which will typically have lower levels of sodium and nitrates. Be sure to also check for any additional ingredients, such as fillers or preservatives, that may be added to the ham.

Pros and Cons of Canned Ham

Canned ham has its pros and cons. On the one hand, it is convenient and versatile, and can be used in a variety of recipes. It is also shelf-stable, making it a good option for camping or emergency food supplies. On the other hand, it can be high in sodium and fat, and may contain additional ingredients that are not as healthy. Additionally, some people may not enjoy the texture of canned ham, which can be softer and less chewy than fresh ham.

Ham Recipes You Can Try

Canned ham can be used in a variety of recipes, including soups, casseroles, and sandwiches. Here are just a few ideas to get you started:

• Ham and cheese quiche
• Ham and bean soup
• Ham and pineapple pizza
• Ham and egg breakfast burrito
• Ham and Swiss cheese sandwich

Ham Alternatives for a Healthier Diet

If you are looking for alternatives to canned ham that may be healthier, consider:

• Turkey ham
• Leaner cuts of fresh ham
• Grilled or roasted chicken or turkey breast

How to Store Canned Ham Properly

Canned ham should be stored in a cool, dry place, such as a pantry. Once opened, the ham can be stored in the refrigerator for up to 5 days. Any leftovers should be transferred to an airtight container or wrapped tightly in plastic wrap to prevent drying out.

Ham Safety Tips You Should Know

When handling and cooking ham, it's important to take some safety precautions to prevent foodborne illness. Some tips to keep in mind include:

• Wash your hands thoroughly with soap and water before and after handling the ham
• Cook ham to an internal temperature of at least 145°F (63°C)
• Refrigerate leftovers promptly and use within 3-4 days

The History of Canned Ham

Canned ham has a long history dating back to the early 1800s. The first canned meats were developed as a way to preserve food for long sea voyages, and canned ham was a popular staple for sailors and explorers. Today, canned ham is still enjoyed by many as a convenient and easy-to-prepare protein source.

Fun Facts About Ham

Did you know that:

• The word "ham" may come from the Old English word "hamm," which meant "the meat from the back of the knee."
• Eating ham on New Year's Day is considered good luck in some cultures, as it symbolizes moving forward into the new year.
• Ham can be found in many different forms around the world, including prosciutto in Italy, jamón serrano in Spain, and jambon in France.