100 grams of ham, cured, cooked, and unheated contains 133 calories. Ham is a popular deli meat that is enjoyed around the world. It is often used as a sandwich filling or as a topping for pizza. However, many people are concerned about the nutritional value of ham and its impact on their health. In this article, we will explore the calorie count, protein, fat, carbohydrates, vitamins, and minerals found in ham.

Ham is a good source of protein, which is important for building and repairing tissues in the body. It is also rich in essential vitamins and minerals, such as zinc, iron, and vitamin B12. However, it is also high in sodium and saturated fat, which can contribute to health problems if consumed in excess. Therefore, it is important to consume ham in moderation and choose low-sodium and low-fat options if possible.

In this article, we will also discuss the benefits of ham as a low-calorie, diabetic-friendly and heart-healthy option. We will also provide some tips for incorporating ham into meals that are both delicious and nutritious.

Calorie Count of 100 Grams Ham

As mentioned earlier, 100 grams of ham contains 133 calories. This makes it a relatively low-calorie food, especially when compared to other meats such as beef or pork. However, the calorie count may vary depending on how the ham is prepared and processed. For example, adding honey or brown sugar to the ham during the cooking process can increase the calorie count. Likewise, buying processed ham that is loaded with preservatives and sodium can also have a negative impact on the calorie count. Therefore, it is important to read the nutrition labels carefully and choose ham that is minimally processed and free from unhealthy additives.

Protein Content in Cooked Ham

Ham is a good source of protein, with 14 grams of protein per 100 grams of ham. Protein is essential for building and repairing tissues in the body, and also plays a role in maintaining a healthy immune system. However, it is important to note that ham is also high in sodium and saturated fat, which can have negative health effects if consumed in excess. Therefore, it is important to include ham as part of a well-rounded diet that includes a variety of protein sources such as lean meats, eggs, nuts, and legumes.

Fat Content in Cured Ham

Cured ham is high in fat, with approximately 7 grams of fat per 100 grams of ham. The fat in ham is mostly saturated fat, which can increase cholesterol levels and contribute to heart disease if consumed in excess. Therefore, it is important to choose lean cuts of ham and to limit consumption of processed and cured meats. It may also be helpful to incorporate more plant-based sources of protein and healthy fats into your diet, such as avocados, nuts, seeds, and olive oil.

Carbohydrates in Unheated Ham

Unheated ham is low in carbohydrates, with only 0.5 grams of carbohydrates per 100 grams of ham. This makes it a good option for people who are following a low-carbohydrate diet. However, it is important to note that certain types of ham may be cured with sugar or honey, which can increase the carbohydrate count. Therefore, it is important to read the nutrition labels carefully and choose ham that is free from added sugars and unhealthy additives.

Daily Value Percentage

Ham provides a number of essential vitamins and minerals, including zinc, iron, and vitamin B12. However, the percentage of the daily value that ham provides may vary depending on how it is prepared and processed. For example, processed ham may be high in sodium and low in vitamins and minerals, whereas ham that is minimally processed and free from preservatives may be high in vitamins and minerals and lower in sodium. Therefore, it is important to read the nutrition labels carefully and choose ham that is healthy and nutrient-dense.

Vitamins and Minerals in Ham

Ham is a good source of several essential vitamins and minerals, including zinc, iron, and vitamin B12. These nutrients play a variety of roles in the body, from supporting healthy immune function to maintaining healthy blood sugar levels. However, it is important to note that the nutrient profile of ham may vary depending on how it is prepared and processed. For example, processed ham may be lower in vitamins and minerals and higher in sodium, whereas ham that is minimally processed and free from unhealthy additives may be higher in vitamins and minerals and lower in sodium.

Sodium Content in Processed Ham

Processed ham is often high in sodium, with some brands containing over 700 milligrams of sodium per 100 grams of ham. High sodium intake has been linked to a number of health problems, such as high blood pressure, heart disease, and stroke. Therefore, it is important to read the nutrition labels carefully and choose ham that is lower in sodium. You can also reduce your sodium intake by limiting your consumption of processed meats and incorporating more fresh fruits, vegetables, and whole grains into your diet.

Low-Calorie Meat Option

Ham is a relatively low-calorie meat option, with only 133 calories per 100 grams of ham. This makes it a good choice for people who are trying to lose weight or maintain a healthy weight. However, it is important to choose lean cuts of ham and to limit consumption of processed and cured meats. You can also pair ham with nutrient-dense foods such as fresh fruits, vegetables, and whole grains to create a well-rounded and satisfying meal.

Diabetic-Friendly Food

Ham is a good source of protein, which can help regulate blood sugar levels and prevent spikes in insulin. It is also relatively low in carbohydrates, with only 0.5 grams of carbohydrates per 100 grams of ham. This makes it a good option for people who are managing their blood sugar. However, it is important to choose ham that is free from added sugars and unhealthy additives, as these can have a negative impact on blood sugar levels. You can also pair ham with fiber-rich foods such as vegetables, legumes, and whole grains to slow the absorption of glucose into the bloodstream.

Heart-Healthy Option

Ham is a good source of protein, which is important for maintaining healthy blood pressure and cholesterol levels. However, it is also high in sodium and saturated fat, which can have a negative impact on heart health if consumed in excess. Therefore, it is important to choose lean cuts of ham and to limit consumption of processed and cured meats. You can also incorporate heart-healthy fats such as avocado, nuts, and olive oil into your diet to promote healthy cholesterol levels.