1 medium slice (approx 4-1/2" X 2-1/2" X 1/4") Fried Breaded or Floured Ham (Lean and Fat Eaten) contains 97 calories. Ham is a popular meat that can be cooked in many different ways. However, the calorie and fat content can vary depending on how it's prepared.

In terms of nutritional content, ham is generally high in protein and low in carbohydrates. It also contains various vitamins and minerals such as vitamin D, zinc, and iron.

If you're looking to add more ham to your diet, there are a few things to keep in mind. In this article, we'll explore some practical tips and strategies for buying and cooking ham, along with some serving suggestions and alternative options.

Calories and Fat Content

As mentioned earlier, a medium slice of fried breaded or floured ham contains 97 calories. However, the calorie and fat content can vary greatly depending on how the ham is prepared. For example, a 100g serving of roasted ham contains around 129 calories and 4.5g of fat, while the same amount of boiled ham contains around 140 calories and 5.5g of fat. Meanwhile, a 100g serving of canned ham can contain up to 200 calories and 12g of fat. If you're watching your calorie or fat intake, it's important to check the nutritional information and choose a leaner cut of ham. Lean ham typically has less than 5g of fat per 100g.

Protein and Carbohydrates

Ham is a good source of protein, with around 18g per 100g serving. It's also low in carbohydrates, with less than 1g per 100g serving. If you're looking to increase your protein intake, ham can be a good option. However, it's important to watch your portion sizes and choose a lean cut of ham to keep your fat intake in check.

Vitamins and Minerals

Ham contains various vitamins and minerals that are important for overall health. For example, it's a good source of vitamin D, which is essential for strong bones and teeth. It's also high in zinc, which plays a role in immune function and wound healing. Additionally, ham contains iron, which is important for carrying oxygen to the body's cells. However, it's worth noting that the iron in ham is non-heme iron, which is less easily absorbed by the body than heme iron found in meat such as beef or chicken.

Health Benefits

Ham can be part of a healthy, balanced diet in moderation. It's a good source of protein and contains various vitamins and minerals that are important for overall health. However, it's also high in sodium, which can be a concern for people with high blood pressure. It's important to choose a low-sodium variety of ham and watch your portion sizes. Processed meats such as ham have also been associated with a higher risk of certain health conditions such as heart disease and cancer. While the evidence is not conclusive, it's still a good idea to limit your intake of processed meats where possible.

Cooking Tips

Ham can be cooked in many different ways, including roasting, boiling, grilling, and frying. However, the best method will depend on the type of ham and your personal taste preferences. If you're roasting a whole ham, it's important to follow cooking instructions carefully to ensure it's cooked all the way through. On the other hand, if you're frying ham, be careful not to overcook it or it will become tough and dry.

Serving Suggestions

Ham can be served in many different ways. It's commonly used in sandwiches and salads, but can also be served as a main dish with vegetables or potatoes. If you're looking for a quick and easy meal, try frying up some ham and serving it with scrambled eggs and toast. Or, for a more elaborate meal, try roasting a whole ham and serving it with mashed potatoes and green beans.

Variations and Alternatives

If you're not a fan of ham, there are plenty of other meats you can try instead. Some popular alternatives include chicken, beef, and turkey. Alternatively, you could try a vegetarian or vegan alternative such as seitan or tofu. These options can also be high in protein and have a similar texture to meat.

Storage and Shelf Life

Ham should be stored in the refrigerator and consumed within a few days of opening. It can also be frozen for up to 2 months. When freezing ham, be sure to wrap it tightly in plastic wrap or aluminum foil to prevent freezer burn. Thaw it in the refrigerator before cooking.

Buying and Prepping

When buying ham, look for a lean cut with minimal visible fat. It's also a good idea to check the nutritional information and choose a low-sodium variety if possible. Before cooking ham, be sure to remove any packaging and rinse it under running water. Pat it dry with paper towels before seasoning and cooking.

FAQs

Q: Is ham safe to eat if it's past its expiry date? A: It's generally not recommended to eat ham that's past its expiry date, as it can pose a risk for foodborne illness. Q: Can I eat ham if I have a gluten sensitivity?