If you are looking for a delicious and convenient protein source, ham may be a great option. One ounce of whole, cured ham contains around 70 calories. But ham is more than just a low-calorie food - it also provides a range of important vitamins and minerals that can support your overall health. In this article, we will take a closer look at the nutritional profile of ham and explore some tips for using it in your favorite recipes.
Serving size and Calories
As mentioned, one ounce of whole, cured ham contains around 70 calories. This serving size also provides about 7 grams of protein, making it a filling and satisfying snack or addition to a meal.
Protein in Ham
The protein content of ham makes it an excellent option for anyone looking to increase their protein intake. In addition to being filling, protein is essential for building and repairing tissues throughout the body, including muscles and bones. A one-ounce serving of ham provides around 7 grams of protein, making it a convenient and tasty way to meet your daily needs.
Fat content in Ham
Ham tends to be higher in fat than some other protein sources, but it can still be part of a healthy diet when consumed in moderation. A one-ounce serving of ham provides around 3 grams of fat, with 1 gram of saturated fat. To reduce your intake of saturated fat, look for leaner cuts of ham and trim off any visible fat before consuming.
Carbohydrates in Ham
Ham is a low-carbohydrate food, making it a great option for anyone following a low-carb or ketogenic diet. A one-ounce serving of ham contains only around 1 gram of carbohydrates, so it is unlikely to cause a significant impact on your blood sugar levels.
Vitamins and Minerals in Ham
In addition to protein and healthy fats, ham also contains a range of important vitamins and minerals. For example, a one-ounce serving of ham provides around 4% of your daily recommended intake of iron, a mineral that is important for transporting oxygen throughout the body. Ham also contains small amounts of vitamin B6, niacin, and zinc.
Benefits of Ham
When consumed in moderation as part of a balanced diet, ham can provide a range of benefits. For example, it is a convenient and tasty source of protein that can help you feel full and satisfied after meals. Additionally, the vitamins and Minerals in ham can support overall health and wellbeing.
Potential Health Risks of Ham Consumption
It is important to note that ham is a processed meat and may be linked to an increased risk of certain health issues when consumed in excess. For example, some studies have suggested that consuming processed meats like ham regularly may increase the risk of colorectal cancer. To reduce your risk, it is best to enjoy ham in moderation and to look for nitrate-free and low-sodium options whenever possible.
Ways to Use Ham in Recipes
Ham is a versatile ingredient that can be used in a variety of recipes. Some popular dishes that feature ham include quiches, omelets, salads, sandwiches, and casseroles. You can also use leftover ham to make a flavorful soup or stew. When using ham in recipes, look for ways to balance out its rich flavor with other ingredients, such as fresh herbs or vegetables.
Ham Storage Tips
To keep your ham fresh and safe to eat, it is important to store it properly. If you have a whole ham, be sure to wrap it tightly in plastic wrap or aluminum foil to prevent air exposure. Sliced ham can be stored in an airtight container in the refrigerator for up to a week. If you have excess ham that you will not be able to consume in this timeframe, consider freezing it for later use.
Ham Cooking Suggestions
Whether you are cooking a whole ham or using sliced ham as an ingredient, there are many ways to prepare this delicious meat. Some popular cooking methods for ham include baking, roasting, grilling, and smoking. When cooking ham, be sure to follow food safety guidelines and cook the meat to an internal temperature of at least 145 degrees Fahrenheit.
5 Frequently Asked Questions About 1 Oz Ham (Whole, Cured)
1. Is ham high in sodium?
Yes, ham is typically high in sodium due to the curing process. A 1 oz serving of whole, cured ham contains approximately 270mg of sodium, which is about 12% of the recommended daily intake.
2. How many calories are in 1 oz of ham?
One ounce of whole, cured ham contains approximately 70 calories. This makes it a relatively low-calorie protein source, which can be beneficial for those watching their weight.
3. Is ham a good source of protein?
Yes, ham can be a good source of protein, as it is typically high in this nutrient. One ounce of whole, cured ham contains approximately 5g of protein, which is about 10% of the recommended daily intake.
4. Is ham a processed meat?
Yes, ham is considered a processed meat, as it undergoes a curing and smoking process to extend its shelf life and enhance its flavor. However, not all processed meats are created equal, and some may be healthier than others depending on the ingredients and preparation methods used.
5. How should I store ham?
Ham should be stored in the refrigerator at a temperature of 40°F or below. It should be kept in its original packaging or wrapped tightly in aluminum foil or plastic wrap to prevent any air from getting in. Ham can also be frozen for up to 6 months, although it may lose some of its quality and flavor when thawed.