GWALTNEY DELI STYLE HONEY HAM scores 47/100, primarily due to its **ultra-processed nature** and high sodium content, despite a good protein contribution.
GWALTNEY DELI STYLE HONEY HAM receives a FoodScore of 47/100 (Decent).
It provides 14.29g of protein per 100g, contributing positively to its score.
A significant concern is the 785.71mg of sodium per 100g.
This product is classified as NOVA class 4, indicating it is ultra-processed.
Consider portion control due to the high sodium content.
Scores +1 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
14.29g
29% of Daily Value
Added sugar
2.5g
5% of Daily Value
Sodium
785.71mg
34% of Daily Value
+
What it brings to the table
Protein (14.3g)+10
−
What holds it back
Sodium (785.7mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 47
GWALTNEY DELI STYLE HONEY HAM achieves a FoodScore of 47 out of 100. This score reflects a balance of nutritional aspects, with notable penalties and one bonus. The primary penalty stems from its classification as NOVA class 4, indicating it is an ultra-processed food, which deducts 10 points. Another significant penalty is for its high sodium content, providing 785.71mg per 100g, resulting in a 3-point deduction. The ingredient list includes sodium nitrite, a common preservative in cured meats, and other additives like potassium lactate and modified food starch, which are typical of processed deli meats. On the positive side, the product receives a 10-point bonus for its protein content, delivering 14.29g per 100g. However, it contains 2.5g of added sugar per 100g and lacks fiber and significant micronutrients like potassium, calcium, and iron. Compared to a home-cooked ham made with whole ingredients, this GWALTNEY product contains more additives and significantly higher sodium.
Health benefits
What the nutrients in gwaltney deli style honey ham actually do for you, grounded in established dietary science.
Source of Protein
GWALTNEY DELI STYLE HONEY HAM provides 14.29g of protein per 100g. Protein is an essential macronutrient vital for muscle repair and growth, and it contributes to satiety, which can be helpful in managing hunger. Including protein in meals helps support various bodily functions and can be a part of a balanced diet. This product can contribute to your daily protein intake.
Convenient Meal Component
This deli ham offers a convenient and quick protein source for meals and snacks. Its pre-sliced format makes it easy to incorporate into sandwiches, wraps, or salads without additional preparation. For individuals with limited time for cooking, having readily available protein options like this can help ensure consistent nutrient intake throughout the day, fitting into a busy lifestyle.
Low in Saturated Fat
With 0g of saturated fat per 100g, GWALTNEY DELI STYLE HONEY HAM is a lean protein option in terms of fat composition. Choosing foods lower in saturated fat can be a component of a heart-healthy diet. This characteristic makes it a suitable choice for those monitoring their intake of certain fats, provided other nutritional aspects like sodium are considered in the overall dietary context.
GWALTNEY DELI STYLE HONEY HAM scores 47/100, primarily due to its ultra-processed nature and high sodium content, despite a good protein contribution.
How to eat it
Deli ham is commonly consumed in the US as a quick and easy protein source for sandwiches, wraps, or as part of a snack plate. A typical portion is often 1-2 slices. The main pitfall is overconsumption due to its convenience and high sodium content.
Pair with whole-grain bread and plenty of vegetables to add fiber and micronutrients, creating a more nutritionally complete meal.
Use in moderation: due to its high sodium, consider using just one slice of ham and supplementing with other lean proteins like hard-boiled eggs or chickpeas.
Combine with fresh fruit or unsalted nuts to balance the meal and provide additional nutrients without adding more sodium.
Consider using it as a flavor enhancer in salads or omelets, rather than the primary protein source, to help manage sodium intake.
Things to keep in mind
The primary caution with GWALTNEY DELI STYLE HONEY HAM is its high sodium content (785.71mg per 100g), which can be a concern for individuals monitoring their blood pressure or those advised to follow a low-sodium diet. The product also contains sodium nitrite, a common preservative in cured meats, which some individuals may choose to limit. Other additives like modified food starch and dextrose are present. While generally recognized as safe, the cumulative effect of these ingredients contributes to its ultra-processed classification. Individuals with specific sensitivities to food additives should review the ingredient list carefully.
GWALTNEY DELI STYLE HONEY HAM scores 47/100, which is in the 'Decent' range. It provides a good amount of protein but is high in sodium and classified as ultra-processed. While it can fit into a balanced diet, it's important to consider portion sizes and balance it with less processed foods.
How does GWALTNEY DELI STYLE HONEY HAM compare to other deli meats?
Compared to some other deli meats, like Oscar Mayer Deli Fresh Honey Ham, GWALTNEY DELI STYLE HONEY HAM has a similar nutritional profile, often with comparable protein and sodium levels. Many deli hams are ultra-processed and contain similar additives. Always check the nutrition facts panel for specific nutrient comparisons.
What is 'sodium nitrite' and should I be concerned about it?
Sodium nitrite is a common food additive used in cured meats like ham to preserve color, prevent spoilage, and inhibit the growth of harmful bacteria. While approved for use by regulatory bodies, some individuals choose to limit their intake of foods containing nitrites. It's one of the ingredients contributing to the ultra-processed nature of this product.
What is a reasonable portion size for this ham?
A declared serving size is 1 slice. Given the high sodium content (785.71mg per 100g), it's advisable to stick to small portions, perhaps 1-2 slices, especially if you are monitoring your sodium intake. Balancing it with low-sodium foods throughout the day is key.
Does this ham contain added sugar?
Yes, GWALTNEY DELI STYLE HONEY HAM contains 2.5g of added sugar per 100g, listed as 'honey' and 'dextrose' in the ingredients. While not a high amount, it contributes to the overall caloric content. Consumers looking to minimize added sugars should be aware of this, as even small amounts can add up.