HEALTHY ONES COOKED HAM scores 48/100 (Decent) on FoodScore. Its NOVA 4 classification as an ultra-processed food significantly impacts its overall score, despite a good protein content.
This product received a FoodScore of 48/100, classifying it as Decent.
It provides 17.9g of protein per 100g, contributing positively to its nutritional profile.
A primary concern is its high sodium content at 607.14mg per 100g.
Classified as NOVA 4, this cooked ham is an ultra-processed food, unlike a home-cooked alternative.
Consider portion control to manage sodium intake when incorporating this ham into meals.
Scores +2 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
1.25g
3% of Daily Value
Sodium
607.14mg
26% of Daily Value
+
What it brings to the table
Protein (17.9g)+10
−
What holds it back
Sodium (607.1mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 48
HEALTHY ONES COOKED HAM achieves a FoodScore of 48 out of 100, placing it in the 'Decent' category. The primary positive contributor to this score is its protein content, providing 17.86g per 100g, which earned a bonus of 10 points. However, several factors significantly reduce its score. The most impactful penalty comes from its classification as NOVA 4 (ultra-processed), resulting in a deduction of 10 points. This classification reflects the extensive processing and the presence of various additives like sodium nitrite and sodium phosphate, which are not typically found in a home-cooked ham. Additionally, the product's high sodium content, at 607.14mg per 100g, incurs a 2-point penalty. While the product contains a small amount of added sugar (1.25g per 100g), this amount is not high enough to trigger a penalty. Compared to a home-cooked version made with whole ingredients, this HEALTHY ONES product contains more additives and a higher sodium level, reflecting its processed nature.
Health benefits
What the nutrients in healthy ones cooked ham actually do for you, grounded in established dietary science.
Good Source of Protein
HEALTHY ONES COOKED HAM is a good source of protein, providing 17.86g per 100g. Protein is an essential macronutrient vital for muscle repair, growth, and overall body function. Including adequate protein in meals can help with satiety, potentially aiding in weight management by reducing overall calorie intake. This product can contribute to meeting daily protein requirements, especially for individuals looking for convenient protein options.
Convenient Meal Component
This cooked ham offers convenience as a ready-to-eat protein source. Its pre-cooked nature makes it a quick addition to various meals, reducing preparation time. For individuals with busy schedules, having easily accessible protein options like this can help ensure consistent nutrient intake without relying on less nutritious fast-food alternatives. It can be a practical choice for sandwiches, salads, or quick snacks.
Low in Saturated Fat
With only 0.89g of saturated fat per 100g, HEALTHY ONES COOKED HAM is relatively low in this type of fat. Limiting saturated fat intake is generally recommended as part of a heart-healthy diet. While total fat is 2.68g per 100g, the low saturated fat content means it contributes minimally to dietary saturated fat, which can be beneficial for individuals monitoring their cardiovascular health.
HEALTHY ONES COOKED HAM scores 48/100 (Decent) on FoodScore. Its NOVA 4 classification as an ultra-processed food significantly impacts its overall score, despite a good protein content.
How to eat it
Cooked ham is a common ingredient in many American diets, typically consumed in sandwiches, wraps, or as a side with breakfast. A standard serving size is 2 ounces, which is approximately 56 grams. Be mindful of the sodium content when pairing it with other foods.
Pair with fresh vegetables like lettuce, tomato, and cucumber in a sandwich to add fiber and micronutrients.
Use smaller portions of ham and combine with leaner protein sources such as hard-boiled eggs or beans to reduce overall sodium.
Incorporate into a salad with a vinaigrette dressing instead of creamy dressings to manage fat and calorie intake.
Consider using it as a flavor enhancer in dishes like omelets or frittatas, rather than the main protein, to control sodium levels.
Store properly in the refrigerator and consume within the recommended timeframe to maintain freshness and safety.
Things to keep in mind
The ingredient list for HEALTHY ONES COOKED HAM includes several additives commonly found in processed meats. Sodium nitrite is used as a preservative and for color, and while generally recognized as safe in regulated amounts, some individuals prefer to limit their intake of nitrites. The product also contains potassium chloride and sodium phosphate, which function as flavor enhancers and stabilizers. Individuals sensitive to sodium or those managing blood pressure should be particularly mindful of the high sodium content (607.14mg per 100g) in this product. While not an allergen, the presence of multiple additives contributes to its NOVA 4 classification, indicating it is an ultra-processed food.
HEALTHY ONES COOKED HAM received a FoodScore of 48/100, categorizing it as 'Decent.' While it offers a good amount of protein, its classification as an ultra-processed food (NOVA 4) and high sodium content are significant factors. It can fit into a balanced diet when consumed in moderation and paired with less processed foods.
How does HEALTHY ONES COOKED HAM compare to other deli hams?
Compared to other deli hams, such as Oscar Mayer Deli Fresh Ham, HEALTHY ONES COOKED HAM has a similar nutritional profile in terms of protein and fat. However, sodium content can vary significantly across brands and specific product lines. Always check the nutrition label for direct comparisons, as some brands may offer lower sodium or less processed options.
What is the role of sodium nitrite in this product?
Sodium nitrite is included in HEALTHY ONES COOKED HAM primarily as a preservative to prevent the growth of harmful bacteria, particularly Clostridium botulinum. It also contributes to the characteristic pink color and flavor of cured meats. Its use is regulated to ensure safety.
What is a recommended portion size for HEALTHY ONES COOKED HAM?
The recommended serving size is 2 ounces (approximately 56g). Adhering to this portion size helps manage the intake of sodium, which is high in this product. For context, 2 ounces provides about 340mg of sodium, roughly 15% of the daily recommended limit for many adults.
Can I eat this ham every day?
While HEALTHY ONES COOKED HAM provides protein, its high sodium content and ultra-processed nature suggest it's best consumed in moderation. Daily consumption, especially in larger portions, could contribute to exceeding daily sodium recommendations. Varying your protein sources with less processed options is generally recommended for a balanced diet.