KRETSCHMAR SMOKED HAM scores 44/100 (Poor) due to its classification as an ultra-processed food and high sodium content, despite providing a notable amount of protein.
KRETSCHMAR SMOKED HAM receives a FoodScore of 44/100 (Poor).
It provides 17.86g of protein per 100g serving.
A significant concern is the 1230.36mg of sodium per 100g.
This product is classified as NOVA 4, indicating it is ultra-processed.
Consider this product for occasional use, balancing its sodium with other low-sodium foods.
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
1230.36mg
53% of Daily Value
+
What it brings to the table
Protein (17.9g)+10
−
What holds it back
Sodium (1230.4mg)-6
Ultra-processed (NOVA 4)-10
Why it scores 44
KRETSCHMAR SMOKED HAM earns a FoodScore of 44 out of 100, placing it in the 'Poor' category. This score is primarily influenced by its classification as an ultra-processed food (NOVA 4), which incurs a significant penalty of 10 points. Additionally, the product's high sodium content, at 1230.36mg per 100g, leads to a 6-point penalty. On the positive side, the KRETSCHMAR ham receives a 10-point bonus for its substantial protein content of 17.86g per 100g. However, the presence of ingredients like sodium nitrite and sodium phosphates, common in cured meats, contributes to its processed nature and high sodium levels. Compared to a home-cooked version using whole ingredients, this product contains added sugars (1.25g per 100g) and a higher concentration of sodium and various additives, which are not typically found in a minimally processed ham.
Health benefits
What the nutrients in kretschmar smoked ham actually do for you, grounded in established dietary science.
Source of Protein
KRETSCHMAR SMOKED HAM provides 17.86g of protein per 100g, which can contribute to daily protein needs. Protein is essential for muscle maintenance and repair, and for the production of enzymes and hormones. Including protein in meals can also help with satiety, potentially reducing overall calorie intake. This product can be a convenient way to add protein to a meal, especially when time for food preparation is limited.
Convenient Meal Component
As a pre-cooked and sliced product, KRETSCHMAR SMOKED HAM offers significant convenience for quick meals and snacks. It requires no additional cooking, making it a practical option for sandwiches, salads, or as a protein addition to various dishes. This convenience can be beneficial for individuals with busy schedules who are looking for readily available protein sources, helping to ensure consistent nutrient intake.
Low in Saturated Fat
This smoked ham contains 3.57g of total fat per 100g, with only 1.79g being saturated fat. While not a low-fat food, its saturated fat content is relatively moderate compared to some other processed meats. Limiting intake of saturated fat is generally recommended as part of a balanced diet to support cardiovascular health. This makes it a potentially better choice than some higher-fat alternatives when considering fat intake.
KRETSCHMAR SMOKED HAM scores 44/100 (Poor) due to its classification as an ultra-processed food and high sodium content, despite providing a notable amount of protein.
How to eat it
Smoked ham is commonly consumed as a convenient protein source in the US diet, often in sandwiches, salads, or as part of a breakfast spread. A typical portion size is around 2 ounces, which is the serving size for this KRETSCHMAR product.
Pair with fiber-rich vegetables and whole grains to create a more balanced meal and help offset the sodium content.
Use KRETSCHMAR SMOKED HAM as a flavor enhancer in dishes like omelets or stir-fries, rather than as the primary protein source, to manage sodium intake.
Consider using smaller portions than the suggested serving size if you are monitoring your sodium intake closely.
Combine with fresh fruits or unsalted nuts for a quick snack that balances the savory flavor with natural sweetness and healthy fats.
Things to keep in mind
The primary caution with KRETSCHMAR SMOKED HAM is its high sodium content, at 1230.36mg per 100g. This amount contributes significantly to the daily recommended sodium limit and may be a concern for individuals managing blood pressure or those advised to follow a low-sodium diet. The ingredient list includes sodium nitrite, a common preservative in cured meats, which has been a subject of ongoing discussion regarding its potential health effects. Additionally, the presence of dextrose indicates a small amount of added sugar, which should be considered in the context of overall sugar intake. Individuals with sensitivities to food additives should review the full ingredient list.
KRETSCHMAR SMOKED HAM scores 44/100, indicating it is not a top choice for regular consumption if health is the primary goal. While it provides a good source of protein, its classification as an ultra-processed food and high sodium content are significant nutritional drawbacks. It can fit into a balanced diet when consumed in moderation and paired with nutrient-dense foods.
How does KRETSCHMAR SMOKED HAM compare to other deli meats?
Compared to some other deli meats, such as Oscar Mayer Deli Fresh Smoked Ham, KRETSCHMAR SMOKED 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 often ultra-processed. When choosing deli meats, always check the nutrition label for sodium, added sugars, and ingredient lists to make an informed decision.
What is the role of sodium nitrite in this product?
Sodium nitrite is an ingredient used in KRETSCHMAR SMOKED HAM primarily for preserving freshness, preventing bacterial growth, and contributing to the characteristic pink color and flavor of cured meats. While effective as a preservative, its presence is a factor in the product's ultra-processed classification and is a common additive in many processed meat products.
What is a reasonable portion size for KRETSCHMAR SMOKED HAM?
The suggested serving size for KRETSCHMAR SMOKED HAM is 2 ounces (approximately 56g). This portion provides about 10g of protein and over 600mg of sodium. For those monitoring sodium intake, it may be beneficial to consume smaller portions or balance it with very low-sodium foods throughout the day to stay within dietary guidelines.
Can I eat KRETSCHMAR SMOKED HAM if I am trying to reduce processed foods?
If you are actively trying to reduce your intake of processed foods, KRETSCHMAR SMOKED HAM, being a NOVA 4 ultra-processed food, would not be an ideal choice. It contains multiple additives and is far removed from its whole food source. Opting for fresh, unprocessed meats or plant-based protein sources would better align with a goal of minimizing processed food consumption.