If you are a fan of cured meats, then you must have tried ham at least once. Ham is a versatile meat that can be consumed in sandwiches, salads or as a standalone entree. In this article, we delve into the nutritional profile of 100 G Ham (Boneless, Regular (Approx 11% Fat), Cured, Roasted) which packs in 178 calories.

Per 100g of ham, you would consume 7.2g of fat, 25.9g of protein and 1.5g of carbohydrates. Ham is also a rich source of essential vitamins and minerals such as thiamin, niacin, vitamin B6, vitamin B12, zinc, and selenium.

Whether you consume ham as an occasional treat or as a dietary staple, it's important to understand its nutritional value to make informed food choices.

Caloric Value of 100 G Ham

With 178 calories in 100g, ham makes for a healthy and low-calorie choice for meals. The caloric value is dependent on the serving size and the preparation method (baking, frying or grilling). Ham is a nutrient-dense food that can keep you feeling full and satisfied for longer periods. However, portion control is key to avoid overconsumption and exceeding recommended daily calorie intake. If you are looking for ways to reduce overall calorie intake, try replacing high-calorie meats like beef and pork with ham in sandwiches or salads.

Fat Content in 100 G Ham

Ham contains both saturated and unsaturated fats, with 7.2g of fat in 100g serving. Trimmed or low-fat ham varieties generally contain lesser fat and calories than regular ham. Saturated fats are known to increase cholesterol levels in the body and raise the risk of developing heart diseases. Hence, it's recommended to consume leaner ham varieties to reduce the risk of heart diseases and obesity. It's worth noting that ham from grass-fed pigs have a healthier fat profile than conventionally-raised pork. Look for organic or free-range ham varieties that are raised on a healthy diet of grass and legumes.

Protein in 100 G Ham

Ham is a rich source of protein, providing 25.9g of protein in 100g serving. Proteins are the building blocks of our body, and consuming sufficient amounts can help maintain muscle mass and aid in tissue repair. For fitness enthusiasts or people on a high protein diet, ham can make for a great post-workout snack or meal addition. Try incorporating ham cubes in omelets, quiches, or frittatas for a protein-packed breakfast or snack option.

Carbohydrates in 100 G Ham

Ham is not a significant source of carbohydrates, with only 1.5g of carbohydrates in 100g serving. Consuming lesser carbohydrates and simple sugars can help maintain stable blood sugar levels and reduce the risk of developing diabetes. If you are looking for low-carb meal options, try incorporating ham in lettuce wraps or with roasted veggies as a side dish.

Vitamins and Minerals in 100 G Ham

Ham is a rich source of essential vitamins and minerals such as thiamin, niacin, vitamin B6, vitamin B12, zinc, and selenium. These nutrients play an important role in maintaining various body functions such as metabolism, immunity, and cognition. The heme-iron found in ham is better absorbed by the body in comparison to non-heme iron found in plant-based foods. This makes ham a valuable food source for people who are prone to iron-deficiency anemia. However, it's worth noting that excessive consumption of ham can lead to higher sodium intake and increase the risk of high blood pressure in people with salt-sensitive hypertension. It's recommended to balance out ham intake with other low-sodium food options.

Health Benefits of 100 G Ham

Ham is a rich source of protein and essential vitamins and minerals, which can provide several health benefits such as improved muscle mass, cognitive function, and immunity. The antioxidants found in ham can also protect the body against cell damage caused by free radicals and reduce the risk of chronic diseases such as cancer and heart diseases. Consuming ham in moderation, along with a balanced and varied diet, can provide these health benefits.

Disadvantages of Consuming 100 G Ham

Although ham can provide several health benefits, consuming excessive amounts can lead to adverse effects on health. Ham contains sodium and added preservatives, which can cause bloating, increased blood pressure, and water retention in some people. Excessive consumption of ham can also lead to weight gain, higher cholesterol levels, and increased risk of heart diseases. It's recommended to opt for organic or low-sodium ham varieties and consume in moderation to reduce the risk of the aforementioned adverse effects.

Ways to Incorporate 100 G Ham in Your Diet

Ham can be used to add flavor and protein to a wide range of dishes. Here are some ways to incorporate 100g Ham in your diet. 1. Add diced ham to scrambled eggs, omelets or frittatas. 2. Make a ham and cheese sandwich with whole-grain bread and veggies.

How to Choose the Best Quality 100 G Ham

When buying ham, it's essential to opt for high-quality and organic ham varieties that are free from antibiotics, hormones, and preservatives. Look for ham packages that mention 'nitrate and nitrite-free' or sodium-free' to reduce sodium intake. Opt for grass-fed ham varieties that are raised on a healthy diet of grass and legumes. Check the expiry date and storage instructions before purchasing and ensure to refrigerate the ham immediately after opening the package.

Storage Tips for 100 G Ham

To ensure the freshness and safety of the ham, it's essential to store it correctly. Refrigerate fresh ham in its original package and use it within 5-7 days of purchase. Cooked ham can be stored in an airtight container and consumed within 3-5 days. To freeze ham, slice it beforehand and wrap the slices in airtight containers or freezer bags. Frozen ham can be used within 2-3 months for optimal freshness.