A medium slice of low sodium smoked or cured ham, approximately 4-1/2" X 2-1/2" X 1/4", contains 72 calories. Ham is a delicious and popular meat that is often consumed as a sandwich filling, breakfast meat, or appetizer. However, some people may be concerned about the sodium and fat content of ham, especially if they have high blood pressure or are trying to lose weight.

In addition to its caloric value, a serving of low sodium smoked or cured ham provides important nutrients. A 2-ounce portion of ham contains about 10 grams of protein, which is essential for building and repairing tissues in the body. It also contains small amounts of various vitamins and minerals, including vitamin B6, vitamin B12, zinc, and iron.

If you enjoy ham but are looking for ways to make it a healthier part of your diet, there are several strategies you can try. These include choosing low-sodium options, trimming off any visible fat, and pairing ham with fiber-rich vegetables or whole grains to help balance your meal.

Calories in Low Sodium Smoked or Cured Ham

As mentioned previously, a medium slice of low sodium smoked or cured ham, approximately 4-1/2" X 2-1/2" X 1/4", contains 72 calories. This makes it a relatively low-calorie meat option compared to some other types of processed meats, such as bacon and sausage.

Fat in Low Sodium Smoked or Cured Ham

Low sodium smoked or cured ham can still contain a significant amount of fat, depending on the cut and preparation method. A medium slice of this type of ham contains approximately 2.5 grams of fat. However, some varieties may contain more or less fat depending on how they are processed and prepared.

Protein in Low Sodium Smoked or Cured Ham

Ham is a good source of protein, with a medium slice of low sodium smoked or cured ham containing about 9 grams of protein. Protein is important for a variety of bodily functions, including building and repairing tissues, producing enzymes and hormones, and supporting immune function.

Carbohydrates in Low Sodium Smoked or Cured Ham

Ham is a very low carbohydrate food, with a medium slice of low sodium smoked or cured ham containing only about 1 gram of carbohydrates.

Cholesterol in Low Sodium Smoked or Cured Ham

Ham is relatively high in cholesterol, with a medium slice of low sodium smoked or cured ham containing about 30 milligrams of cholesterol. This can be an issue for people who are sensitive to dietary cholesterol or who have high cholesterol levels.

Vitamins and Minerals in Low Sodium Smoked or Cured Ham

Ham provides small amounts of several important vitamins and minerals. For example, a medium slice of low sodium smoked or cured ham contains approximately 7% of the daily recommended value of vitamin B6 and vitamin B12, both of which are essential for nerve function and red blood cell production. Ham also contains small amounts of zinc and iron, which are important minerals for immune health and oxygen transport in the body.

Benefits of Low Sodium Smoked or Cured Ham

While ham is often considered a less healthy meat option due to its sodium and fat content, there are still potential benefits to consuming it in moderation. For example, ham can be a good source of protein and certain nutrients, as well as a convenient and versatile meat option for many different dishes.

Risks of Consuming Low Sodium Smoked or Cured Ham

One of the primary concerns with consuming low sodium smoked or cured ham is its high sodium content. Many types of processed meats are high in sodium, which can contribute to high blood pressure and other health issues over time. In addition, ham can be relatively high in fat and cholesterol, which can contribute to weight gain and heart disease if consumed in excess.

How to Store Low Sodium Smoked or Cured Ham

To ensure the safety and quality of low sodium smoked or cured ham, it should be stored properly. Unopened ham can be stored in the refrigerator for up to 6 months or in the freezer for up to 3 months. Once opened, ham should be consumed within 5-7 days or frozen for later use. It is important to always follow any storage and preparation instructions provided by the manufacturer to ensure the highest quality and safety of the product.

Ways to Serve Low Sodium Smoked or Cured Ham

Low sodium smoked or cured ham is a versatile meat that can be used in a variety of dishes. Some popular serving suggestions include using ham as a sandwich filling, serving it alongside scrambled eggs or other breakfast foods, or using it as a topping for pizza or salads.