If you're looking for a lean protein option, cooked ham might be a good choice for you. At just 30 calories per 28 grams, it's a low-calorie option that can fit into many dietary plans.
But is ham a healthy choice? In this article, we'll explore the nutritional value of ham, its fat and protein content, its effect on cholesterol levels, and more. Keep reading to learn if ham is a good choice for your health and weight loss goals.
In addition, we'll explore some practical tips and strategies for incorporating cooked ham into your diet.
Calorie Count of Cooked Ham
As mentioned earlier, cooked ham is low in calories. A 28-gram serving contains just 30 calories. Compared to other meats like beef and pork, ham is a lower calorie option that can fit into many dietary plans.
Nutritional Value of Ham
Ham is a good source of protein, with 28 grams providing around 6 grams of protein. It also contains small amounts of several B vitamins like thiamin, niacin, and vitamin B12. However, ham is not a significant source of other vitamins and minerals.
Fat Content in Cooked Ham
Cooked ham is low in fat, with a 28-gram serving containing around 1 gram of fat. However, some varieties of ham may be high in saturated fat, so it's important to read nutrition labels and choose lower fat options when possible.
Protein in Cooked Ham
Ham is a good source of protein, which is important for building and repairing muscle tissue. A 28-gram serving provides around 6 grams of protein.
Cooked Ham and Cholesterol
Ham is a high-sodium food, which can contribute to high blood pressure and an increased risk of heart disease. However, it's not clear whether ham itself has a significant effect on cholesterol levels. Some studies suggest that consuming processed meats like ham may be linked to an increased risk of heart disease, while others do not show a clear link.
Vitamins and Minerals in Cooked Ham
While ham is a good source of protein, it is not a significant source of other vitamins and minerals. A 28-gram serving provides small amounts of several B vitamins, but not enough to be a major source of these nutrients.
Cooked Ham as a Lean Protein Option
If you're looking for a lean protein option, cooked ham can be a good choice. It's a low-calorie option that provides a good amount of protein.
Ham and Sodium Content
One concern with ham is its high sodium content. A 28-gram serving of ham can contain around 200-300 milligrams of sodium, depending on the variety. If you have high blood pressure or are at risk for heart disease, it's important to limit your intake of high-sodium foods like ham.
Cooked Ham and Weight Loss
Cooked ham is a low-calorie, high-protein food that can be a good choice for weight loss. It can help you feel fuller for longer and may be a good option for incorporating into a balanced diet. However, it's important to be mindful of portion sizes and to choose lower fat and lower sodium varieties of ham when possible.
Ham as a Breakfast Food
Ham can be a good addition to a healthy breakfast. It can provide protein to help you feel fuller for longer and can be paired with other healthy foods like whole-grain toast and eggs.
"Ham is a low-calorie, high-protein food that can be a good choice for weight loss."
5 FAQ About Cooked Ham (28 grams/30 calories)
1. What is the nutritional value of cooked ham?
One 28-gram serving of cooked ham contains 30 calories, 2.4 grams of protein, and 2.1 grams of fat. It is also a good source of vitamin B12, niacin, and zinc.
2. Is cooked ham a healthy food option?
Cooked ham can be a healthy food option when consumed in moderation. It is low in calories and fat, and high in protein. However, it is also high in sodium, which can be harmful in excess.
3. How should cooked ham be stored?
Cooked ham should be stored in an airtight container in the refrigerator. It can last up to 5 days when stored properly. Alternatively, it can be frozen for up to 2 months.
4. How can cooked ham be incorporated into a healthy diet?
Cooked ham can be added to salads, sandwiches, and omelets for a protein boost. It can also be consumed as a snack, paired with fruits or vegetables. When selecting ham, opt for leaner cuts with lower sodium content.
5. Can cooked ham be a source of foodborne illnesses?
Yes, cooked ham can be a source of foodborne illnesses if not stored, prepared, or cooked properly. It is important to follow safe food handling practices to reduce the risk of contamination and illness.