HEALTHY ONES BLACK FOREST HAM scores 47/100, primarily due to its **ultra-processed nature** and high sodium content, despite a good protein contribution.
This product received a FoodScore of 47/100, placing it in the 'Decent' category.
It provides a notable 19.3g of protein per 100g serving.
A significant concern is the high sodium content at 684.21mg per 100g.
As a NOVA 4 ultra-processed food, it differs substantially from home-cooked ham.
Consider portion control to manage sodium intake when consuming this ham.
Scores +1 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
19.3g
39% of Daily Value
Added sugar
1.22g
2% of Daily Value
Sodium
684.21mg
30% of Daily Value
+
What it brings to the table
Protein (19.3g)+10
−
What holds it back
Sodium (684.2mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 47
HEALTHY ONES BLACK FOREST HAM achieves a FoodScore of 47 out of 100. This score reflects a combination of nutritional attributes and processing level. On the positive side, the product is a good source of protein, contributing 19.3g per 100g, which earned a +10 bonus. However, several factors led to deductions. The most significant penalty was -10 points because it is classified as a NOVA 4 food, indicating it is ultra-processed. This classification means it contains ingredients not typically found in a home kitchen, such as potassium lactate, sodium diacetate, and sodium erythorbate, which are used for preservation and flavor. Another penalty of -3 points was applied due to its high sodium content, which is 684.21mg per 100g. While the product contains a small amount of added sugar (1.22g per 100g), this was not enough to trigger a penalty. Compared to a home-cooked version using whole ingredients, this branded ham contains more additives and significantly higher sodium, impacting its overall nutritional quality.
Health benefits
What the nutrients in healthy ones, black forest ham actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Growth
HEALTHY ONES BLACK FOREST HAM is a rich source of protein, providing 19.3g per 100g. Protein is an essential macronutrient vital for the repair and growth of muscle tissue, as well as for the production of enzymes and hormones. Including protein-rich foods like this ham in meals can help individuals meet their daily protein requirements, especially those who are physically active or looking to maintain muscle mass. It can be a convenient way to add protein to sandwiches or salads.
Convenient Protein Option
This product offers a convenient and ready-to-eat protein source. For individuals with busy schedules, pre-sliced ham can be a quick addition to meals without requiring extensive preparation. Its shelf stability and ease of use make it a practical choice for packing lunches or preparing quick dinners. The protein content helps in promoting satiety, which can be beneficial for managing hunger between meals.
Low in Total Fat
With only 2.63g of total fat per 100g, HEALTHY ONES BLACK FOREST HAM is a relatively lean protein choice. This includes 0.88g of saturated fat, which is a modest amount. Choosing leaner protein sources can be part of a dietary pattern aimed at managing overall fat intake. This characteristic makes it suitable for those monitoring their fat consumption while still seeking a savory protein component for their meals.
HEALTHY ONES BLACK FOREST HAM scores 47/100, primarily due to its ultra-processed nature and high sodium content, despite a good protein contribution.
How to eat it
Black Forest Ham is commonly consumed as a sandwich filling, in wraps, or as a component of salads and charcuterie boards. A typical serving size is 3 slices, which is about 50g. Due to its savory flavor, it's often paired with cheeses, breads, and vegetables.
Pair with fresh vegetables like lettuce, tomato, and cucumber in a sandwich to add fiber and micronutrients.
Combine with whole-grain bread or crackers to increase dietary fiber intake and improve satiety.
Use smaller portions of ham and supplement with other protein sources like hard-boiled eggs or beans to reduce sodium per meal.
Incorporate into a salad with a variety of greens and a light vinaigrette to create a balanced meal.
Things to keep in mind
The primary caution for HEALTHY ONES BLACK FOREST HAM is its high sodium content. With 684.21mg per 100g, regular consumption could contribute significantly to daily sodium intake, which is a concern for individuals monitoring blood pressure. The product also contains several food additives such as sodium nitrite, sodium phosphate, and sodium erythorbate. While these are approved for use, some individuals may prefer to limit their intake of highly processed foods and the additives they contain. There are no declared common allergens on the label, but individuals with specific sensitivities to any listed ingredient should review the full ingredient list carefully.
HEALTHY ONES BLACK FOREST HAM scores 47/100, indicating it's a 'Decent' choice. It offers a good amount of protein (19.3g per 100g) but is classified as ultra-processed (NOVA 4) and high in sodium (684.21mg per 100g). Its healthfulness depends on your overall dietary pattern and portion control.
How does HEALTHY ONES BLACK FOREST HAM compare to other deli meats?
Compared to some other deli meats, such as Oscar Mayer Deli Fresh Smoked Ham, HEALTHY ONES BLACK FOREST HAM has a similar nutritional profile in terms of protein and fat. However, many deli meats, including this one, tend to be high in sodium and are ultra-processed. A home-cooked ham would typically have fewer additives and allow for better sodium control.
What is sodium nitrite, and should I be concerned about it?
Sodium nitrite is a common preservative used in cured meats like ham to prevent bacterial growth and maintain color. It is approved for use by regulatory bodies. Some individuals choose to limit foods containing nitrites, but current scientific consensus indicates that the amounts used in processed meats are generally safe for consumption within a balanced diet.
What is a reasonable portion size for this ham?
The recommended serving size is 3 slices, which is approximately 50g. This portion provides about 9.65g of protein and 342mg of sodium. Sticking to this portion size helps manage the sodium intake, especially if you consume other sodium-containing foods throughout the day.
Can I eat this ham every day?
While HEALTHY ONES BLACK FOREST 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 recommended daily sodium limits. Varying your protein sources with less processed options is generally recommended for a balanced diet.