Ham Sliced scores an impressive 81/100, largely due to its high protein content and favorable fat profile, making it a very good choice for a meat option.
Provides 16.6g of protein per 100g serving, contributing significantly to daily needs.
Contains 0g of added sugar and 0g of trans fat, aligning with healthy eating guidelines.
Rated NOVA class 1, indicating it is a minimally processed whole food.
Offers 18% of the Daily Value for Vitamin B12 and 12% for Zinc per 100g.
A 100g serving contains 814mg of sodium, which is a notable amount to consider.
Scores +21 points above the meat category average (60/100 across 47 foods).
Ham Sliced achieves a FoodScore of 81/100, placing it in the 'very good' category. This strong score is primarily driven by its nutritional strengths. It receives a significant bonus for its high protein content, providing 16.6g per 100g serving, which is beneficial for satiety and muscle maintenance. The food also earns points for its healthy fat profile, with only 0.5g of saturated fat and 0g of trans fat per 100g. As a NOVA class 1 food, it is considered minimally processed, which contributes positively to its score. Additionally, Ham Sliced provides valuable micronutrients such as phosphorus, zinc, vitamin B12, and riboflavin, further boosting its score. The primary factor preventing an even higher score is its sodium content, at 814mg per 100g, which incurs a penalty. Reducing sodium would be the main way to improve its FoodScore.
Health benefits
What the nutrients in ham sliced actually do for you, grounded in established dietary science.
Supports Muscle Health and Satiety
Ham Sliced is an excellent source of high-quality protein, providing 16.6g per 100g serving. Protein is essential for building and repairing muscle tissue, making it valuable for active individuals and those looking to maintain muscle mass as they age. Adequate protein intake also contributes to satiety, helping you feel full and potentially aiding in weight management by reducing overall calorie intake. The NIH recommends a daily protein intake of 0.8 grams per kilogram of body weight, and this food can significantly contribute to that target.
Contributes to Red Blood Cell Formation
This food is a good source of Vitamin B12, offering 18% of the Daily Value per 100g. Vitamin B12 is crucial for the formation of red blood cells and DNA synthesis, as well as for proper nerve function. A deficiency in B12 can lead to anemia and neurological issues. Dietary guidelines emphasize the importance of obtaining B12, especially for those on restricted diets, and ham can be a convenient source. It also provides 6% DV of iron, another key nutrient for healthy blood.
Provides Essential Minerals for Body Functions
Ham Sliced contains several important minerals, including zinc (12% DV per 100g) and magnesium (5% DV per 100g). Zinc plays a vital role in immune function, wound healing, and DNA synthesis. Magnesium is involved in over 300 enzymatic reactions in the body, supporting muscle and nerve function, blood glucose control, and blood pressure regulation. Ensuring adequate intake of these minerals is important for overall health, and ham can contribute to meeting these daily requirements.
Supports a Balanced Fat Intake
With only 0.5g of saturated fat and 0g of trans fat per 100g, Ham Sliced offers a favorable fat profile. Dietary guidelines recommend limiting saturated fat intake to less than 10% of daily calories to support heart health. The low saturated fat content in this food makes it a suitable option for those monitoring their fat intake. Choosing foods with lower saturated fat can contribute to maintaining healthy cholesterol levels when part of a balanced diet.
Ham Sliced scores an impressive 81/100, largely due to its high protein content and favorable fat profile, making it a very good choice for a meat option.
How to eat it
Sliced ham is a versatile and common protein source in the American diet, often featured in sandwiches, wraps, and salads. Its savory flavor makes it a popular addition to breakfast dishes or as a quick snack. When incorporating ham into your diet, consider its sodium content and balance it with other low-sodium foods. A typical serving size is around 50-100g, depending on individual dietary needs.
Pair ham with fresh vegetables and whole-grain bread to create a balanced sandwich or wrap, adding fiber and other nutrients.
Use ham in moderation as a flavor enhancer in dishes like omelets or quiches, rather than as the sole protein source, to manage sodium intake.
Store sliced ham properly in the refrigerator and consume within 3-5 days of opening to ensure food safety.
Consider rinsing ham slices briefly under water to potentially reduce some surface sodium, though this will not remove all of it.
Things to keep in mind
While generally safe for most healthy adults, the primary caution with Ham Sliced is its high sodium content. Individuals with high blood pressure or those advised to follow a low-sodium diet should consume ham in moderation or choose lower-sodium alternatives. There are no widely documented common allergies specific to ham itself, beyond general meat allergies, and it is not typically associated with significant gastrointestinal issues at normal serving sizes. Pregnant individuals should ensure ham is thoroughly cooked to avoid potential foodborne illnesses.
Ham Sliced scores 81/100, indicating it is a very good food choice. It is a good source of protein and essential micronutrients like Vitamin B12 and zinc. However, its sodium content is high, so it's best consumed in moderation as part of a balanced diet.
Is Ham Sliced good for muscle building?
Yes, Ham Sliced can support muscle building due to its high protein content, providing 16.6g per 100g serving. Protein is crucial for muscle repair and growth. Pairing it with other protein sources and a balanced diet can contribute to your fitness goals.
Is Ham Sliced processed?
Ham Sliced is classified as NOVA class 1, meaning it is a minimally processed food. This indicates it has undergone little to no processing, retaining most of its natural nutritional properties, unlike ultra-processed foods.
How can I reduce the sodium when eating ham?
To reduce sodium, you can pair ham with low-sodium foods like fresh vegetables and fruits. You might also consider rinsing the ham slices briefly, though this only removes some surface sodium. Look for 'low sodium' or 'reduced sodium' ham varieties when shopping.
What are good alternatives to Ham Sliced?
If you're looking for alternatives, consider other lean protein sources like sliced turkey breast, chicken breast, or roast beef, which often have lower sodium levels. Plant-based options like hummus or lentil spreads can also be good choices for sandwiches and wraps.
Does ham provide any vitamins or minerals?
Yes, Ham Sliced provides several important vitamins and minerals. A 100g serving offers 18% of the Daily Value for Vitamin B12, 12% for zinc, and 6% for iron. It also contains potassium and magnesium, contributing to overall nutrient intake.