OSCAR MAYER DELI FRESH HAM scores 45/100 (Decent) due to its **high sodium content** and classification as an ultra-processed food, despite a notable protein contribution.
FoodScore: 45/100 (Decent), indicating it's not a primary choice for daily consumption.
Provides 16.1g of protein per 100g, contributing to satiety and muscle maintenance.
High sodium content at 1019.64mg per 100g is a significant nutritional concern.
Classified as NOVA 4, meaning it is an ultra-processed food.
Best consumed in moderation as part of a balanced meal to offset its sodium.
Scores -1 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
16.11g
32% of Daily Value
Added sugar
1.25g
3% of Daily Value
Sodium
1019.64mg
44% of Daily Value
+
What it brings to the table
Protein (16.1g)+10
−
What holds it back
Sodium (1019.6mg)-5
Ultra-processed (NOVA 4)-10
Why it scores 45
OSCAR MAYER DELI FRESH HAM receives a FoodScore of 45 out of 100, placing it in the 'Decent' category. This score is primarily influenced by its high sodium content and its classification as an ultra-processed food. With 1019.64mg of sodium per 100g, this product incurs a significant penalty in our scoring system. The ingredient list includes sodium phosphate and salt, contributing to this high level. While the product provides a substantial 16.11g of protein per 100g, earning it a bonus, this positive aspect is largely offset by the sodium and its NOVA 4 classification, indicating it is an ultra-processed food. This means it contains ingredients not typically found in a home kitchen, such as cultured dextrose and seasoning blends, which differ from a home-cooked ham made with whole ingredients. There are no significant amounts of fiber, beneficial fats, or micronutrients like potassium, calcium, or vitamins D and B12 to boost its score. Compared to a home-cooked version using whole ingredients, this OSCAR MAYER product contains significantly more sodium and is less nutrient-dense overall.
Health benefits
What the nutrients in oscar mayer deli fresh ham actually do for you, grounded in established dietary science.
Source of Protein
This OSCAR MAYER DELI FRESH HAM provides 16.11g of protein per 100g, which is a meaningful contribution to daily protein intake. Protein is essential for muscle repair, growth, and overall body function. Including protein in meals can also help with satiety, making you feel fuller for longer. For individuals looking to increase their protein intake, this product can serve as a convenient option, especially when paired with other nutrient-dense foods.
Convenient Meal Component
As a prepared food, OSCAR MAYER DELI FRESH HAM offers significant convenience for quick meal preparation. It requires no cooking and can be easily added to sandwiches, salads, or wraps, saving time for busy individuals. While convenience often comes with trade-offs in processing, for those with limited time or cooking resources, this product can help ensure a protein source is readily available, fitting into a practical dietary routine.
Low in Saturated and Trans Fats
This product is notable for containing 0g of saturated fat and 0g of trans fat per 100g. Maintaining a diet low in saturated and trans fats is generally recommended for cardiovascular health. While the total fat content is low at 2.68g, the absence of these specific fat types is a positive attribute, aligning with dietary guidelines that encourage limiting their intake for a heart-healthy diet.
OSCAR MAYER DELI FRESH HAM scores 45/100 (Decent) due to its high sodium content and classification as an ultra-processed food, despite a notable protein contribution.
How to eat it
OSCAR MAYER DELI FRESH HAM is typically consumed as a ready-to-eat protein source in sandwiches, wraps, or as part of a cold plate. A common portion is around 2 ounces, which is the declared serving size. The primary pitfall is consuming too much due to its high sodium content.
Pair with fresh vegetables like lettuce, tomato, and avocado in a whole-grain sandwich to add fiber and micronutrients.
Use smaller portions of the ham (e.g., 1 ounce instead of 2) and supplement with other lean proteins like hard-boiled eggs or chickpeas to manage sodium intake.
Incorporate into a salad with a variety of greens, other vegetables, and a light vinaigrette to create a more balanced meal.
Consider using it as a flavor enhancer in dishes rather than the main protein, for example, finely diced in an omelet or a small amount in a pasta salad.
Things to keep in mind
The primary caution with OSCAR MAYER DELI FRESH HAM is its high sodium content, which is 1019.64mg per 100g. Individuals with high blood pressure or those advised to follow a low-sodium diet should consume this product sparingly. The ingredient list includes sodium phosphate, a common additive in processed meats, which contributes to the overall sodium load. While the product uses 'cultured dextrose' and 'cultured celery juice' as part of its seasoning and preservation, these do not negate the fact that it is an ultra-processed food. There are no common allergens explicitly declared, but consumers with sensitivities should always review the full ingredient list. Children and individuals sensitive to high sodium intake should be particularly mindful of portion sizes.
OSCAR MAYER DELI FRESH HAM scores 45/100, placing it in the 'Decent' category. While it provides a good amount of protein (16.11g per 100g), its high sodium content (1019.64mg per 100g) and classification as an ultra-processed food are significant drawbacks. It can fit into a balanced diet when consumed in moderation and balanced with other whole, unprocessed foods.
How does OSCAR MAYER DELI FRESH HAM compare to other deli meats?
Compared to some other deli meats, such as a generic store-brand turkey breast, OSCAR MAYER DELI FRESH HAM may have a similar or higher sodium content. For example, some Applegate Farms deli meats might offer lower sodium options. Always check the nutrition label for sodium and protein content when comparing different brands and types of deli meat to make an informed choice.
What is 'cultured dextrose' in the ingredient list?
Cultured dextrose is a natural preservative derived from the fermentation of dextrose. It is used to extend shelf life and inhibit the growth of spoilage microorganisms in processed foods like deli meats. While it's a natural-sounding ingredient, its presence contributes to the product's classification as ultra-processed.
What is a reasonable portion size for this ham?
The declared serving size is 2 ounces (approximately 56g). Given the high sodium content, sticking to this portion size or even less is advisable, especially if you consume other sodium-rich foods throughout the day. A 2-ounce serving would provide about 570mg of sodium, which is still a significant portion of the daily recommended limit.
Can I eat OSCAR MAYER DELI FRESH HAM every day?
Due to its high sodium content and ultra-processed nature, consuming OSCAR MAYER DELI FRESH HAM every day is not recommended as a primary protein source. Regular consumption of high-sodium foods can contribute to health concerns. It is best to alternate with less processed protein sources like fresh chicken, fish, or legumes to maintain a balanced diet.