GWALTNEY DELI STYLE COOKED HAM AND WATER PRODUCT scores 46/100 (Decent) on FoodScore. Its primary nutritional contribution is protein, though this is offset by its high sodium content and ultra-processed nature.
This GWALTNEY product scores 46/100 (Decent) on FoodScore.
It provides 14.29g of protein per 100g serving.
A significant concern is the high sodium content at 857.14mg per 100g.
As a NOVA class 4 ultra-processed food, it differs substantially from whole, unprocessed meats.
Consider portion control due to its sodium level, especially if consumed regularly.
Scores +14 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
14.29g
29% of Daily Value
Added sugar
2.5g
5% of Daily Value
Sodium
857.14mg
37% of Daily Value
+
What it brings to the table
Protein (14.3g)+10
−
What holds it back
Sodium (857.1mg)-4
Ultra-processed (NOVA 4)-10
Why it scores 46
The GWALTNEY DELI STYLE COOKED HAM AND WATER PRODUCT receives a FoodScore of 46 out of 100, placing it in the 'Decent' category. This score reflects a balance of its positive and negative nutritional attributes. On the positive side, the product is a source of protein, contributing 14.29g per 100g serving, which earns a bonus. However, this benefit is significantly counteracted by its high sodium content, measured at 857.14mg per 100g, leading to a substantial penalty. The inclusion of ingredients such as sodium nitrite and sodium phosphates contributes to this high sodium level and its classification as an ultra-processed food. As a NOVA class 4 food, it incurs a penalty due to its extensive processing and the presence of industrial ingredients. While it contains 2.5g of added sugar per 100g, this amount is not high enough to trigger a penalty. Compared to plain water or an unsweetened beverage, which serve as the baseline, this product offers protein but also introduces considerable sodium and processing.
Health benefits
What the nutrients in gwaltney deli style cooked ham and water product actually do for you, grounded in established dietary science.
Provides a Source of Protein
This GWALTNEY product offers 14.29g of protein per 100g serving. Protein is an essential macronutrient vital for muscle repair and growth, as well as the production of enzymes and hormones. Including adequate protein in meals can contribute to satiety, helping to manage hunger throughout the day. For individuals looking to increase their protein intake, this ham can be a convenient option when consumed in moderation.
Convenient Meal Component
As a pre-cooked and sliced product, GWALTNEY DELI STYLE COOKED HAM AND WATER PRODUCT offers convenience for quick meal preparation. It can be easily incorporated into sandwiches, salads, or wraps, reducing preparation time. This can be particularly useful for individuals with busy schedules who need readily available protein sources to build meals without extensive cooking.
Low in Saturated and Trans Fat
This ham product is notable for containing 0g of saturated fat and 0g of trans fat per 100g serving. Limiting intake of saturated and trans fats is a recommendation in dietary guidelines for supporting cardiovascular health. While the total fat content is low at 1.79g per 100g, the absence of these specific fat types is a positive aspect for those monitoring their fat intake.
GWALTNEY DELI STYLE COOKED HAM AND WATER PRODUCT scores 46/100 (Decent) on FoodScore. Its primary nutritional contribution is protein, though this is offset by its high sodium content and ultra-processed nature.
How to eat it
Deli-style ham is commonly consumed in the US as a component of sandwiches, wraps, or as a cold cut on its own. A typical portion might be 1-2 slices. Due to its sodium content, moderation is key, especially if other high-sodium foods are part of the same meal.
Pair with fiber-rich foods like whole-grain bread, lettuce, tomatoes, and other vegetables to create a more balanced sandwich.
Use smaller portions, such as a single slice, and combine with lean protein sources like hard-boiled eggs or hummus in a snack plate to manage sodium intake.
Incorporate into salads with a variety of fresh vegetables and a light vinaigrette to dilute the overall sodium per serving.
Consider using it as a flavor enhancer in dishes rather than the primary protein source, for example, chopped into an omelet with plenty of vegetables.
Things to keep in mind
The GWALTNEY DELI STYLE COOKED HAM AND WATER PRODUCT contains a notable amount of sodium, at 857.14mg per 100g. Individuals monitoring their sodium intake, particularly those with hypertension or kidney concerns, should consume this product in moderation. The ingredient list includes sodium nitrite, a common curing agent in processed meats. While approved for use, some consumers prefer to limit intake of nitrites. The product is also classified as NOVA class 4, indicating it is ultra-processed, which may be a consideration for those aiming for a diet rich in minimally processed foods. There are no common allergens declared on the label.
Is GWALTNEY DELI STYLE COOKED HAM AND WATER PRODUCT healthy?
This GWALTNEY product scores 46/100 (Decent) on FoodScore. While it provides a good amount of protein (14.29g per 100g), its high sodium content (857.14mg per 100g) and classification as an ultra-processed food (NOVA class 4) are factors to consider. It can fit into a balanced diet when consumed in moderation and paired with other nutrient-dense foods.
How does GWALTNEY DELI STYLE COOKED HAM AND WATER PRODUCT compare to other deli meats?
Compared to some other deli meats, such as a generic brand of roasted turkey breast, this GWALTNEY ham may have a similar or higher sodium content and potentially more added ingredients due to its 'cooked ham and water product' designation. For example, a plain roasted turkey breast often has less added sugar and fewer stabilizers. Always check the nutrition label and ingredient list for specific comparisons, especially regarding sodium and processing level.
What is the role of 'sodium nitrite' in this product?
Sodium nitrite is an ingredient used in the curing process of meats like this GWALTNEY ham. Its primary functions are to preserve the meat, prevent the growth of harmful bacteria, and contribute to the characteristic pink color and flavor of cured ham. It is a common food additive in many processed meat products.
What is a reasonable portion size for this ham?
A reasonable portion size for GWALTNEY DELI STYLE COOKED HAM AND WATER PRODUCT is typically 1-2 slices, which aligns with the serving size of 1 slice. Given its high sodium content, sticking to smaller portions can help manage your overall daily sodium intake. Consider balancing it with lower-sodium foods in your meal.
Can this ham be part of a low-carb diet?
Yes, this GWALTNEY ham is relatively low in carbohydrates, with 2.5g of added sugar per 100g and no fiber. This makes it suitable for individuals following a low-carbohydrate or ketogenic diet. However, its high sodium content should still be considered, as electrolyte balance is important on such diets.