Are you looking for a low-calorie protein source? Look no further than 2 slices (57 g) of cooked ham, which only contain 60 calories. Ham is a popular lunch meat that can be enjoyed in a variety of ways, from sandwiches to salads. Let's take a closer look at the nutritional benefits of cooked ham.

Cooked ham is a good source of protein, with 8 grams of protein per serving. It is also low in fat, with only 2 grams of fat per serving. Additionally, it is a good source of vitamins and minerals, including niacin, vitamin B6, iron, and zinc.

In this article, we'll explore some practical tips and strategies for incorporating cooked ham into your diet and choosing the best options for your health.

Calories in Cooked Ham

As mentioned, 2 slices (57 g) of cooked ham contain only 60 calories. This makes it a low-calorie option for a protein source, especially when compared to other types of meat. Keep in mind that the calorie content of ham can vary based on the type of ham and the way it is prepared. For example, honey-baked ham may contain more calories due to added sugar.

Protein Content in Cooked Ham

Cooked ham contains 8 grams of protein per serving, which is a decent amount for a low-calorie food. Protein is essential for building and repairing muscle tissue, as well as other bodily functions. When selecting ham, opt for lean cuts that contain more protein and less fat. Turkey ham is another option that is even lower in fat and calories than traditional ham.

Fat Content in Cooked Ham

Cooked ham contains only 2 grams of fat per serving, with most of the fat coming from healthy unsaturated fats. This makes it a good option for those trying to limit their fat intake. However, some types of ham may contain more fat, especially if they are processed or have added flavorings. Be sure to check the nutrition label when selecting ham.

Carbohydrate Content in Cooked Ham

Cooked ham is a low-carb food, with only 1 gram of carbohydrates per serving. This makes it a good choice for those following a low-carb or ketogenic diet. However, some types of ham may have added sugar or flavorings that increase the carb content. Be sure to check the nutrition label when selecting ham.

Vitamins in Cooked Ham

Cooked ham is a good source of several important vitamins, including niacin, vitamin B6, and vitamin B12. These vitamins are essential for energy production, brain function, and overall health. However, it is worth noting that ham is not a significant source of vitamins A or C, which are important for immune function and skin health. Be sure to consume a variety of foods to ensure you are getting all the essential vitamins and minerals your body needs.

Minerals in Cooked Ham

Cooked ham is a good source of several important minerals, including iron, zinc, and phosphorus. These minerals are important for building and maintaining strong bones, facilitating cell function, and supporting immune function. Keep in mind that ham is not a significant source of calcium, which is also important for bone health. Be sure to consume a variety of foods to ensure you are getting all the essential vitamins and minerals your body needs.

Cooked Ham vs. Other Meats

When it comes to calories, cooked ham is a good choice compared to other types of meat. For example, 2 slices of cooked bacon contain around 80 calories, while 2 slices of roast beef contain around 100 calories. In terms of protein, cooked ham is a decent source but not as high as some other meats. For example, 2 slices of turkey breast contain around 10 grams of protein, while 2 slices of roast beef contain around 12 grams of protein.

Cooked Ham as a Low-Calorie Protein Source

Incorporating cooked ham into your diet can have several benefits. It is low in calories and fat, making it a good option for those looking to lose weight or maintain a healthy weight. Ham is also a good source of protein, which is important for building and repairing muscle tissue. This can be especially beneficial for athletes or those who engage in regular exercise.

Ways to Incorporate Cooked Ham in Your Diet

Sandwiches: Use cooked ham as a sandwich filling, along with lettuce, tomato, and your favorite condiments. Salads: Add diced ham to a salad for a protein boost, along with other veggies and a vinaigrette dressing. Egg dishes: Fold diced ham into an omelet or scrambled eggs for a tasty breakfast or lunch.

Choosing the Best Cooked Ham for Your Health

Look for lean cuts of ham that contain more protein and less fat. Turkey ham is a good option that is even lower in fat and calories than traditional ham. Avoid processed hams that have added ingredients like sugar, salt, or flavorings. These can increase the calorie count and make the ham less healthy. Read the nutrition label carefully to understand the calorie, fat, protein, and nutrient content of the ham you are purchasing.