Cooks Hams "HAM,SPRL,NJ,HKRY,COOKS,(UFB),4PC" scores 43/100 (Poor) due to its **ultra-processed nature** and high sodium content.
This Cooks Hams product has a FoodScore of 43/100, indicating a poor nutritional profile.
It contains 17.86g of protein per 100g, contributing positively to its score.
A significant concern is the high sodium content at 1120.24mg per 100g.
As a NOVA class 4 food, it is ultra-processed, unlike a home-cooked ham.
Consider this product for occasional use, focusing on small portion sizes.
Scores -3 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
17.86g
36% of Daily Value
Added sugar
3.33g
7% of Daily Value
Sodium
1120.24mg
49% of Daily Value
+
What it brings to the table
Protein (17.9g)+10
−
What holds it back
Added sugar (3.3g)-1
Sodium (1120.2mg)-6
Ultra-processed (NOVA 4)-10
Why it scores 43
Cooks Hams "HAM,SPRL,NJ,HKRY,COOKS,(UFB),4PC" receives a FoodScore of 43 out of 100, primarily due to its classification as a NOVA class 4 ultra-processed food. This classification incurs a significant 10-point penalty, reflecting its extensive processing and the presence of several food additives. The product also contains 1120.24mg of sodium per 100g, which leads to a 6-point penalty. Additionally, 3.33g of added sugar per 100g results in a 1-point penalty. On the positive side, the product provides 17.86g of protein per 100g, earning a 10-point bonus. However, the absence of fiber and other significant micronutrients like potassium, calcium, and vitamins D, B12, folate, C, and A prevents further score improvements. Compared to a home-cooked ham made with whole ingredients, this Cooks Hams product contains more additives like sodium nitrite and has a higher sodium content, contributing to its lower score.
Health benefits
What the nutrients in cooks hams ""ham,sprl,nj,hkry,cooks,(ufb),4pc"" actually do for you, grounded in established dietary science.
Source of Protein
This Cooks Hams product provides 17.86g of protein per 100g. Protein is an essential macronutrient vital for muscle repair and growth, enzyme production, and overall bodily functions. Including adequate protein in meals can contribute to satiety, which may help manage appetite. For individuals looking to increase their protein intake, this product can serve as a component of a meal.
Convenient Meal Component
As a pre-cooked and pre-sliced ham, this product offers significant convenience for meal preparation. It requires no cooking, making it a quick option for adding protein to sandwiches, salads, or as part of a larger meal. This can be particularly useful for individuals with limited time for cooking or those seeking easy-to-prepare food options. Its ready-to-eat format simplifies meal assembly.
Iron Contribution
Cooks Hams provides 0.86mg of iron per 100g, contributing 5% of the Daily Value. Iron is crucial for oxygen transport in the blood and energy production. While not a primary source, this contribution can help meet daily iron needs, especially when combined with other iron-rich foods. It plays a role in maintaining healthy red blood cells and preventing iron deficiency.
Cooks Hams "HAM,SPRL,NJ,HKRY,COOKS,(UFB),4PC" scores 43/100 (Poor) due to its ultra-processed nature and high sodium content.
How to eat it
Cooks Hams is typically consumed as a ready-to-eat protein, often served sliced in sandwiches, as part of a breakfast spread, or as a quick addition to salads. Common portion sizes are around 3 ounces, but due to its high sodium content, careful portion control is advisable.
Pair with fresh vegetables and whole-grain bread to create a more nutritionally balanced sandwich.
Use smaller portions of ham and supplement with other lean proteins like eggs or beans to reduce overall sodium intake.
Incorporate into a salad with a variety of greens, fruits, and a light vinaigrette to add flavor without excessive sodium.
Consider using it as a flavor enhancer in dishes like omelets or quiches, rather than as the primary protein source, to moderate consumption.
Things to keep in mind
This product contains several food additives, including potassium lactate, sodium phosphates, and sodium nitrite. While these are approved for use, individuals sensitive to food additives may wish to limit consumption. The high sodium content (1120.24mg per 100g) is a significant consideration, especially for individuals monitoring their blood pressure or those with a history of cardiovascular issues. The presence of dextrose and sugar contributes to the added sugar content, which should be noted by individuals managing blood sugar levels. There are no declared common allergens such as milk, soy, wheat, tree nuts, peanuts, or egg in the ingredient list.
Is Cooks Hams "HAM,SPRL,NJ,HKRY,COOKS,(UFB),4PC" healthy?
With a FoodScore of 43/100 (Poor), this product is considered ultra-processed and high in sodium. While it offers protein, its overall nutritional profile suggests it's best consumed in moderation as part of a balanced diet. It is not a primary source of many essential vitamins and minerals.
How does Cooks Hams compare to other deli hams?
Compared to a generic, less processed deli ham or brands like Oscar Mayer, Cooks Hams has a similar profile in terms of being a processed meat. Many deli hams share concerns regarding high sodium and the use of preservatives. Always check the nutrition label for specific sodium and added sugar content when comparing different brands.
What is sodium nitrite and why is it in this ham?
Sodium nitrite is a common curing agent and preservative used in processed meats like ham. It helps prevent the growth of harmful bacteria, particularly Clostridium botulinum, and also contributes to the characteristic pink color and flavor of cured meats. Its use is regulated to ensure safety.
What is a reasonable portion size for this ham?
The declared serving size is 3 ounces (approximately 85g). Given the high sodium content of 1120.24mg per 100g, sticking to this serving size or even smaller portions is advisable. This helps manage your daily sodium intake, especially if you consume other processed foods.
Can this ham be frozen for later use?
Yes, cured ham like this Cooks Hams product can typically be frozen to extend its shelf life. For best quality, it's recommended to wrap it tightly in freezer-safe packaging or an airtight container. Freezing can help preserve the ham for several months, though texture may slightly change upon thawing.