OSCAR MAYER HAM receives a FoodScore of 46/100 (Decent). Its NOVA class 4 designation as an ultra-processed food and its high sodium content are the primary factors influencing this score.
This OSCAR MAYER HAM scores 46/100 (Decent) on FoodScore.
It provides 16.11g of protein per 100g, contributing to satiety.
A significant concern is the 892.86mg of sodium per 100g, which is high.
This product is NOVA class 4, indicating it is ultra-processed, unlike a home-cooked ham.
Consider portion control due to the sodium content when incorporating into meals.
Scores +0 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
3.75g
8% of Daily Value
Sodium
892.86mg
39% of Daily Value
+
What it brings to the table
Protein (16.1g)+10
Micronutrients (Vitamin C)+2
−
What holds it back
Added sugar (3.8g)-2
Sodium (892.9mg)-4
Ultra-processed (NOVA 4)-10
Why it scores 46
OSCAR MAYER HAM achieves a FoodScore of 46 out of 100, placing it in the 'Decent' category. This score reflects a balance of some nutritional positives against several significant drawbacks. On the positive side, the product receives a bonus for its protein content, providing 16.11g per 100g, which can contribute to satiety. It also gains a small bonus for its Vitamin C content (18% DV). However, several factors significantly penalize its score. The most impactful penalty comes from its classification as a NOVA class 4 ultra-processed food, which subtracts 10 points. This classification is due to the presence of multiple processing steps and ingredients like cultured dextrose and sodium phosphates. Furthermore, the high sodium content of 892.86mg per 100g incurs a substantial penalty. While the added sugar content of 3.75g per 100g is not excessively high, it still results in a minor penalty. Compared to a home-cooked ham made with whole ingredients, this OSCAR MAYER product contains more additives and significantly higher sodium, contributing to its lower score.
Health benefits
What the nutrients in oscar mayer ham actually do for you, grounded in established dietary science.
Source of Protein
OSCAR MAYER HAM provides 16.11g of protein per 100g, making it a good source of dietary protein. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including protein-rich foods in meals can help promote feelings of fullness and contribute to muscle maintenance, especially when combined with physical activity.
Convenient Meal Component
As a pre-cooked and sliced product, OSCAR MAYER HAM offers significant convenience for meal preparation. It can be quickly added to sandwiches, salads, or wraps, reducing the time spent on cooking. This convenience can be beneficial for individuals with busy schedules who are looking for quick protein options, helping to avoid less nutritious fast-food alternatives.
Contains Vitamin C
This ham provides 18% of the Daily Value for Vitamin C per 100g. While not typically a primary source, this contribution can support overall nutrient intake. Vitamin C is an essential antioxidant that plays a role in immune function, collagen synthesis, and iron absorption. Including a variety of foods that offer even small amounts of different vitamins contributes to a balanced diet.
OSCAR MAYER HAM receives a FoodScore of 46/100 (Decent). Its NOVA class 4 designation as an ultra-processed food and its high sodium content are the primary factors influencing this score.
How to eat it
OSCAR MAYER HAM is commonly consumed as a quick protein addition to sandwiches, wraps, or salads. A typical serving size is 2 ounces, which is about 56 grams. Due to its high sodium content, it's important to be mindful of portion sizes and balance it with other low-sodium foods.
Pair with fresh vegetables and whole-grain bread to create a more balanced sandwich that adds fiber and micronutrients.
Use smaller portions of ham and combine with other protein sources like eggs or beans to reduce overall sodium intake per meal.
Incorporate into a salad with a variety of greens, fruits, and a light vinaigrette to dilute the sodium concentration and boost nutrient density.
Consider using it as a flavor enhancer in dishes like omelets or frittatas, rather than the main protein, to manage sodium levels.
Things to keep in mind
Consumers should be aware of the high sodium content in OSCAR MAYER HAM, which is 892.86mg per 100g. High sodium intake can contribute to elevated blood pressure in some individuals. The product is also classified as ultra-processed (NOVA class 4), meaning it contains ingredients like cultured dextrose and sodium phosphates, which are typically not found in whole foods. Individuals monitoring their intake of processed foods or those with specific dietary restrictions related to food additives may wish to limit consumption. There are no common allergens declared on the label.
OSCAR MAYER HAM receives a FoodScore of 46/100, categorized as 'Decent.' While it offers a good source of protein, its high sodium content and classification as an ultra-processed food are significant drawbacks. It can fit into a balanced diet when consumed in moderation and paired with nutrient-dense foods.
How does OSCAR MAYER HAM compare to other deli meats?
Compared to some other deli meats, OSCAR MAYER HAM's nutritional profile can vary. For instance, a brand like Boar's Head often offers lower sodium options in its deli meat range. Always check the nutrition facts panel, especially for sodium and added sugar, as these can differ significantly across brands and product lines within the deli meat category.
What is 'cultured celery juice' in the ingredient list?
Cultured celery juice is used in many processed meats as a natural source of nitrates and nitrites. These compounds act as preservatives, helping to prevent bacterial growth and maintain the product's color and flavor. While derived from a natural source, they function similarly to synthetic nitrates and nitrites in the curing process.
What is a reasonable portion size for OSCAR MAYER 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 high-sodium foods throughout the day. Balancing it with low-sodium ingredients is key for overall dietary health.
Can I eat OSCAR MAYER HAM every day?
While not inherently harmful in small amounts, daily consumption of OSCAR MAYER HAM, particularly in larger portions, could contribute to a high sodium intake. It's generally recommended to vary protein sources and prioritize less processed options. Moderation and variety are important principles for a balanced diet.