Ham is a popular meat that can be found in many households. 1 oz Ham (Boneless, Extra Lean and Regular, Cured, Canned) contains an average of 41 calories.

This beloved meat product comes in many different types, and each has its own nutritional value. So, whether you prefer boneless, extra-lean, regular, cured or canned ham, there is a ham that meets your taste preferences.

In this article, we'll explore 1 oz ham's calorie, nutritional and mineral values, health benefits, and how to incorporate it into your daily diet.

Calorie content of 1 oz Ham

One oz of ham contains an average of 41 calories, making it a relatively low calorie option for meat lovers. However, the calorie content of ham depends on the method of preparation and the type of ham you are consuming. For example, cured ham typically has higher calorie content than lean or boneless ham. While an ounce of canned ham has around 60 calories, the same amount of boneless ham has just 30 calories, making it ideal for those who are watching their calorie intake. So, if calorie count is your concern, be sure to review the nutrition label before picking up your next ham purchase.

Nutritional value of 1 oz Ham

In terms of nutritional value, one ounce of ham contains a variety of macro and micronutrients that the body needs. Ham is a rich source of protein, providing almost 9 grams per ounce. This makes it an excellent choice for anyone looking to build muscle mass or maintain muscle mass. Additionally, ham contains a range of essential vitamins and minerals, including iron, magnesium, vitamin B6, and vitamin B12. Therefore, ham can be an excellent addition to a balanced diet, particularly if you're looking to increase your protein and mineral intake.

Protein content in 1 oz Ham

Ham is a great source of protein, with an average of 9 grams of protein in one ounce. Protein is a crucial nutrient for the body, as it plays an essential role in building and repairing muscle tissue. It can also help to regulate hormones and enzymes, build new cells, and much more. Therefore, eating ham regularly can be an excellent way of maintaining a healthy body composition while providing sufficient protein to meet daily dietary requirements.

1 oz Ham and its fat content

Ham is a relatively high fat meat, with around 2 grams of fat in one ounce. However, much of the fat in ham is unsaturated, which means it is considered to be the heart-healthy type of fat. Moreover, lean and boneless ham typically have lower fat content than other types of ham (e.g. cured, canned), making them an ideal choice for those who want to keep their fat intake low without sacrificing taste. Overall, ham can be a healthy addition to your diet, as long as it is consumed in moderation and in a balanced way.

1 oz Ham and its sodium content

Ham is known to be high in sodium, with an average of 240 mg of sodium in one ounce. This can be problematic for individuals who are trying to watch their sodium intake to prevent high blood pressure. Nonetheless, low-sodium options are available and can be a better choice for those who need to limit their sodium intake. So, it is always good to check the sodium content of the ham before purchasing it. Overall, a moderate consumption of ham can be a healthy part of a balanced diet, but remember to go easy on the high-sodium options if you're watching your salt intake.

Carbohydrate content in 1 oz Ham

Ham is a low-carbohydrate food, with almost no carbs in one ounce. This makes it a great option for anyone watching their carb intake, including people with diabetes or those following a low-carb diet. On the contrary, be wary of ham that has been coated with honey or sugar, as this adds carbohydrates to the meat. This can make the ham less suitable for people following a low-carb diet. Therefore, if you're following a low-carb diet, be sure to check the nutrition label of your ham purchase to ensure that it is low in carbs.

Vitamin and mineral content in 1 oz Ham

As mentioned earlier, ham is high in protein and contains essential vitamins and minerals. In particular, ham is rich in various B vitamins, including vitamin B12, which is essential for nerve function and the formation of red blood cells. Moreover, ham is high in zinc, which is necessary for immune function and wound healing. Lastly, ham is a good source of iron, which is critical for transporting oxygen throughout the body. So, incorporating ham into your weekly diet plan can ensure that you're getting the right vitamins and minerals to maintain optimum health.

Health benefits of eating 1 oz Ham

Eating ham in moderation can provide several health benefits, including weight control, muscle gain, and improved cognitive function. Due to its high protein content, eating ham can help to keep you feeling fuller for longer, which can assist in weight control. Additionally, the protein in ham can promote muscle growth and repair, making it an excellent choice for athletes or those looking to maintain muscle mass. Lastly, ham is an excellent source of vitamins and minerals, which play a key role in maintaining cognitive function and keeping your body healthy overall. Thus, consuming ham in moderation can undoubtedly be a healthy addition to your diet.

Canned Ham versus other types of Ham

Canned ham is a popular option due to its convenience and long shelf life. However, it is typically high in sodium and has a different texture than fresh ham. On the other hand, boneless, extra lean and regular ham can be fresher and has a more enjoyable texture than canned ham. Cured ham, while tasty, is usually high in sodium and possibly preservatives. So, it is better to consume in moderation. Ultimately, whichever ham you choose, make sure it fits your dietary needs and preferences, and remember to check the nutrition label before purchasing.

How to incorporate 1 oz Ham in your diet

Ham makes a great addition to any diet, and there are plenty of ways to incorporate it into your meals. You can include ham in your breakfast by making an omelette or scrambled eggs with small pieces of ham. For lunch, a ham sandwich made with whole-grain bread, lettuce, tomatoes, and mustard is a great option. At dinnertime, try a baked ham with vegetables or paired with a baked potato as a side dish. Lastly, ham can be a great snack option, especially when it's paired with fruits like apples or pears. So, aim to include ham in your daily diet plan, and start enjoying its great taste and health benefits.