One serving of ham, which is about 28 grams or two slices, contains around 60 calories. Ham is a popular meat that is enjoyed around the world. It can be eaten alone or added to various dishes to enhance their flavor.

Aside from its taste, ham is also a good source of key nutrients, including protein, vitamins, and minerals. In this article, we will take a closer look at the nutritional value of ham and how it can be beneficial to your health.

Whether you're a fan of traditional glazed ham slices or prefer to add them to omelets and salad bowls, there are many ways to enjoy this savory meat while maintaining a balanced diet. Let's explore the different ways you can include ham in your meals.

Calories in Ham

A serving of ham, which is about 28 grams or two slices, contains around 60 calories. The exact amount may vary depending on the type of ham and how it is prepared or cooked. For example, honey-glazed ham may have more calories and added sugars than plain boiled ham. If you are watching your calorie intake, it's important to keep track of how much ham you consume and how it's prepared. While ham can be part of a healthy and balanced diet, overconsumption may lead to weight gain and other health issues.

Protein in Ham

Ham is a good source of protein, which is essential for building and repairing muscles and tissues. A serving of ham contains around 10 grams of protein, or approximately 20% of the daily value. However, not all protein sources are created equal. Some types of ham may have higher levels of sodium, fat, and preservatives, which can negate their protein benefits. When choosing ham, opt for leaner cuts that are low in sodium and additives.

Fat in Ham

Ham is a relatively high-fat meat, with around 3 grams of fat per serving. While some fats are essential for good health, too much saturated fat can increase your risk of heart disease and other chronic illnesses. To keep your fat intake in check, choose leaner cuts of ham that are trimmed of excess fat. You can also limit your intake by eating only small portions of ham or using it as a flavor enhancer rather than a main dish.

Carbs in Ham

Ham is a low-carb food, with only trace amounts of carbohydrates per serving. This makes it a great option for people following a low-carb or keto diet. However, some types of ham may have added sugars, so be sure to check the label before you buy.

Vitamins and Minerals in Ham

Ham contains a variety of vitamins and minerals that are important for overall health. For example, it is a good source of thiamine, which is essential for digestion and energy production, and vitamin B12, which is needed for healthy blood cells and nerve function. Ham is also relatively high in sodium, which can contribute to high blood pressure and other health problems in some people. To reduce your sodium intake, look for low-sodium ham or wash it off before consuming.

Benefits of Ham

Aside from its nutritional value, ham may have several health benefits when consumed in moderation. For example, it contains compounds called peptides that have been shown to help reduce blood pressure and improve heart health. Some studies also suggest that ham may have anti-inflammatory and anti-cancer properties, although more research is needed to confirm these findings.

How to Include Ham in Your Diet

There are many ways to incorporate ham into your diet. Here are a few ideas:

• Use ham in omelets, frittatas, and quiches for a protein-packed breakfast.
• Add chopped ham to salads for a savory crunch.
• Wrap asparagus or green beans with ham for an easy appetizer or side dish.
• Top homemade pizza with sliced ham and your favorite veggies.
• Combine ham with cheese, peppers, and onions for a tasty sandwich filling.

Be creative and experiment with different recipes to find your favorite ways to enjoy ham.

Ham in Recipes

Ham can be used in a wide variety of recipes, from appetizers to main dishes to desserts. Here are some popular options:

• Honey-glazed ham
• Ham and cheese quiche
• Pea and ham soup
• Ham and pineapple pizza
• Ham and cheese croissants

Whether you prefer sweet, savory, or spicy flavors, there's a ham dish out there to suit your taste buds.

Types of Ham

There are many different types of ham, each with its own unique flavor and texture. Some popular options include:

• Boiled ham
• Baked ham
• Honey-glazed ham
• Prosciutto
• Black forest ham

Before purchasing ham, think about the recipe you plan to use it in and choose a type that will complement the other ingredients.

Ham and Health Risks

While ham can be part of a healthy diet, it is important to be aware of its potential health risks. Some concerns include:

• High sodium content, which can contribute to high blood pressure and other health problems in some people.
• High levels of saturated fat, which can increase your risk of heart disease and other chronic conditions.
• Added preservatives and chemicals, which may be harmful in large amounts.