100 G Ham (Whole, Lean Only, Cured, Roasted) contains roughly 157 calories per serving. Whether you're looking to add protein to your diet or enhance the flavor of your favorite dishes, ham is a versatile and delicious option. In this article, we'll explore the nutritional information, health benefits, cooking ideas, storage tips, and more to help you make the most of this tasty ingredient.

Ham is a good source of protein, with approximately 13 grams per 100-gram serving. It also contains essential vitamins and minerals, including vitamin B6, vitamin B12, zinc, and iron. However, it's essential to note that certain types of ham may be high in sodium and fat. It's always best to choose low-sodium and lean varieties of ham to reap the most significant health benefits.

Whether you're making a classic ham and cheese sandwich or incorporating this flavorful meat into a salad, there are many ways to enjoy ham as part of a healthy and satisfying diet.

Nutritional Information

As we've mentioned, ham is a good source of protein, vitamins, and minerals, but it's also essential to consider its calorie, fat, and sodium content. In a 100-gram serving of ham, you'll find approximately 7 grams of fat, 57 milligrams of cholesterol, and up to 1062 milligrams of sodium. If you're watching your diet, it's always best to choose lean and low-sodium ham varieties.

Health Benefits

In addition to its protein and nutrient content, ham may offer several health benefits. Some studies suggest that consuming ham and other cured meats may help lower the risk of certain cancers, including colorectal cancer. However, other research indicates that processed meats may increase the risk of heart disease and other health issues. As with most foods, moderation is key when it comes to incorporating ham into your diet.

Cooking Ideas

From breakfast burritos to split pea soup, there are countless ways to use ham in your cooking. Try adding diced ham to your scrambled eggs, or layering it on a pizza for a savory twist. You can also bake ham with your favorite spices and a glaze for a flavorful main dish. When cooking with ham, be sure to thoroughly cook it to prevent the risk of foodborne illness.

Storage Tips

If you've purchased a whole ham, be sure to store it in the refrigerator. If you won't be using it within a few days, consider freezing it for later use. Once opened, ham should be tightly wrapped and stored in the refrigerator for up to 5-7 days. To extend its shelf life, you can also freeze cooked ham for up to 6 months. When thawing frozen ham, be sure to do so in the refrigerator to prevent the growth of harmful bacteria.

How to Choose the Best Ham

When purchasing ham, be sure to read the label carefully. Look for lean and low-sodium varieties, and avoid those that contain added sugars or artificial preservatives. If you're buying pre-packaged sliced ham, check the expiration date and inspect the package for any signs of damage or spoilage. If you're purchasing a whole ham, ask your butcher for guidance on the best cut and cooking method for your needs.

Types of Ham

There are several types of ham, each with its own unique flavor and texture. Some popular varieties include honey ham, black forest ham, country ham, and prosciutto. Whether you prefer a smoky or sweet flavor, there's a type of ham that's sure to please your palate.

Ham vs. Bacon

While both ham and bacon are pork products, they're quite different in terms of taste, texture, and nutritional content. Bacon is typically higher in fat and calories than ham, and it's often cured with added sugars and salt. Additionally, bacon is usually eaten in smaller portions and used as a flavoring agent, while ham is a more substantial and versatile meat that can be used in a variety of dishes.

Ham Sandwich Recipe

Looking for a delicious way to enjoy ham on the go? Try this simple and satisfying ham sandwich recipe:

• 2 slices whole grain bread
• 2-3 slices of ham
• 1-2 lettuce leaves
• 1-2 slices of tomato or avocado (optional)
• 1 tablespoon of mustard or mayonnaise (optional)

Layer the ham, lettuce, tomato, and any condiments you'd like onto one slice of bread. Top with the second slice of bread and enjoy!

Ham and Cheese Omelette Recipe

Looking for a hearty and healthy breakfast idea? Try this tasty ham and cheese omelette recipe:

• 2-3 eggs
• 2-3 slices of ham, diced
• 1/4 cup of shredded cheese
• 1 tablespoon of chopped onion or bell pepper
• Salt and pepper to taste

Whisk the eggs in a bowl and season with salt and pepper. Heat a non-stick skillet over medium heat and add the ham and vegetables. Cook until the vegetables are tender, then pour the eggs over the mixture. Sprinkle the cheese on top and cook until the eggs are set. Fold the omelette in half and serve hot.

Ham Salad Recipe

Looking for a tasty and refreshing lunch idea? Try this easy ham salad recipe:

• 2 cups of diced ham
• 1/4 cup of diced celery
• 1/4 cup of diced onion
• 1/4 cup of mayonnaise
• 1 tablespoon of mustard
• Salt and pepper to taste

Combine all the ingredients in a bowl and mix well. Serve chilled on a bed of lettuce or as a sandwich filling.