GWALTNEY DELI STYLE COOKED HAM receives a FoodScore of 44/100 (Poor). Its high sodium content is the primary factor contributing to this score.
This GWALTNEY ham scores 44/100 (Poor) on FoodScore.
It is classified as NOVA 4, indicating it is an ultra-processed food.
A single serving contains 1110.71mg of sodium, which is a significant amount.
Compared to a home-cooked ham, this product has more additives and higher sodium.
Consider this product for occasional use due to its processing and sodium level.
Scores -2 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
17.89g
36% of Daily Value
Added sugar
2.5g
5% of Daily Value
Sodium
1110.71mg
48% of Daily Value
+
What it brings to the table
Protein (17.9g)+10
−
What holds it back
Sodium (1110.7mg)-6
Ultra-processed (NOVA 4)-10
Why it scores 44
GWALTNEY DELI STYLE COOKED HAM receives a FoodScore of 44 out of 100, placing it in the 'Poor' category. This score is largely influenced by its nutritional profile and processing level. The product gains 10 points for its protein content, providing 17.89g per 100g, which is a notable amount. However, significant penalties are applied due to its high sodium content of 1110.71mg per 100g, resulting in a 6-point deduction. Furthermore, as an ultra-processed food (NOVA class 4), it incurs a 10-point penalty. The ingredient list includes several additives such as potassium lactate, sodium phosphate, and sodium nitrite, which are common in processed meats and contribute to its NOVA classification. While it contains 2.5g of added sugar from dextrose, this amount does not significantly impact the score. Compared to a home-cooked ham made from whole ingredients, this GWALTNEY product contains a higher amount of sodium and a more extensive list of processing aids.
Health benefits
What the nutrients in gwaltney deli style cooked ham actually do for you, grounded in established dietary science.
Source of Protein
This GWALTNEY DELI STYLE COOKED HAM provides 17.89g of protein per 100g serving. Protein is an essential macronutrient that supports muscle maintenance and repair, and contributes to satiety. Including adequate protein in meals can help manage hunger and support overall body function. For individuals looking to increase their protein intake, this product can contribute to daily needs, though it is important to consider its other nutritional aspects.
Convenient Meal Component
As a pre-cooked and sliced product, this ham offers significant convenience for meal preparation. It requires no additional cooking, making it a quick option for sandwiches, salads, or as an addition to other dishes. This can be particularly useful for individuals with limited time for cooking or those seeking easy-to-assemble meal components. Its ready-to-eat format can help streamline meal routines.
Contains Iron
This product provides 1.29mg of iron per 100g, contributing 7% of the Daily Value. Iron is a crucial mineral involved in oxygen transport throughout the body and energy production. While not a primary source, this ham can contribute to your daily iron intake, especially when combined with other iron-rich foods. Maintaining adequate iron levels is important for preventing fatigue and supporting overall health.
GWALTNEY DELI STYLE COOKED HAM receives a FoodScore of 44/100 (Poor). Its high sodium content is the primary factor contributing to this score.
How to eat it
Deli-style cooked ham is typically consumed as a cold cut in sandwiches, wraps, or salads. It can also be warmed and added to breakfast dishes or used in casseroles. A common portion is 1-2 slices, but it's important to be mindful of the sodium content when combining it with other salty foods.
Pair with fresh vegetables and whole-grain bread to create a balanced sandwich that adds fiber and micronutrients.
Use smaller portions, such as half a slice, to reduce sodium intake while still enjoying the flavor of the ham.
Combine with low-sodium ingredients like unsalted vegetables and fruits to offset the higher sodium content of the ham.
Consider using it as a flavor enhancer in dishes rather than the primary protein source to manage overall sodium.
Things to keep in mind
The primary caution for GWALTNEY DELI STYLE COOKED HAM is its high sodium content, at 1110.71mg per 100g. Individuals managing blood pressure or those advised to follow a low-sodium diet should consume this product sparingly or in very small portions. The ingredient list also includes sodium nitrite, a common preservative in cured meats. While approved for use, some individuals choose to limit their intake of foods containing nitrites. This product is an ultra-processed food (NOVA 4), which generally means it contains ingredients and additives not typically found in a home kitchen. There are no common allergens declared on the label.
GWALTNEY DELI STYLE COOKED HAM receives a FoodScore of 44/100 (Poor). While it offers a good source of protein, its high sodium content and classification as an ultra-processed food mean it should be consumed in moderation as part of a balanced diet. It is not considered a primary healthy food choice.
How does GWALTNEY DELI STYLE COOKED HAM compare to other deli meats?
Compared to some other deli meats, such as Oscar Mayer Deli Fresh Oven Roasted Turkey Breast, GWALTNEY DELI STYLE COOKED HAM may have a similar or higher sodium content depending on the specific product. Many deli meats are processed and contain high levels of sodium and additives. For a less processed option, consider freshly sliced, unbrined turkey or chicken from a butcher.
What is sodium nitrite in ham?
Sodium nitrite is an ingredient used in cured meats like this ham to preserve color, prevent bacterial growth, and enhance flavor. It is a common food additive in many processed meat products. While it serves a functional purpose, some consumers prefer to limit their intake of foods containing nitrites.
What is a reasonable portion size for this ham?
A reasonable portion size for GWALTNEY DELI STYLE COOKED HAM is typically 1-2 slices. However, given its high sodium content, being mindful of portion control is important, especially if you are consuming other salty foods throughout the day. Consider using smaller portions to manage your overall sodium intake.
Can I use this ham in cooking?
Yes, GWALTNEY DELI STYLE COOKED HAM can be used in cooking. It can be diced and added to omelets, quiches, or casseroles for flavor and protein. When incorporating it into cooked dishes, remember to account for its inherent saltiness and adjust other seasonings accordingly to avoid over-salting the meal.