OSCAR MAYER, PREMIUM SHAVED SMOKED HAM scores 46/100 (Decent) on FoodScore. Its high sodium content is the primary factor limiting a higher score, despite its protein contribution.
This OSCAR MAYER ham scores 46/100, placing it in the 'Decent' category.
It provides 14.3g of protein per 100g, a positive nutritional aspect.
A significant concern is the 1210.71mg of sodium per 100g.
As a NOVA class 4 food, it is ultra-processed, unlike a home-cooked ham.
Consider portion control to manage sodium intake when consuming this product.
Scores +0 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
14.3g
29% of Daily Value
Added sugar
1.25g
3% of Daily Value
Sodium
1210.71mg
53% of Daily Value
+
What it brings to the table
Protein (14.3g)+10
Micronutrients (Vitamin C)+2
−
What holds it back
Sodium (1210.7mg)-6
Ultra-processed (NOVA 4)-10
Why it scores 46
The OSCAR MAYER, PREMIUM SHAVED SMOKED HAM receives a FoodScore of 46 out of 100, categorized as 'Decent'. This score reflects a balance of positive and negative nutritional attributes. On the positive side, the product is a good source of protein, contributing 14.3g per 100g, which earns a bonus. It also provides a notable amount of Vitamin C, adding a small micronutrient bonus. However, the score is significantly impacted by its high sodium content, at 1210.71mg per 100g, which incurs a substantial penalty. Furthermore, its classification as a NOVA class 4 ultra-processed food results in a penalty, indicating it has undergone extensive industrial processing and contains several additives not typically found in a home kitchen. Ingredients like sodium nitrite and sodium phosphates are examples of such additives. Compared to a home-cooked ham made from whole ingredients, this OSCAR MAYER product contains significantly more sodium and various food additives, reflecting its processed nature.
Health benefits
What the nutrients in oscar mayer, premium shaved smoked ham actually do for you, grounded in established dietary science.
Source of Protein
This ham provides 14.3g of protein per 100g, making it a contributing source of dietary protein. Protein is essential for muscle repair, growth, and overall body function. Including protein in meals can help with satiety, potentially reducing overall calorie intake. 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 pre-cooked and shaved product, OSCAR MAYER ham offers significant convenience for meal preparation. It requires no cooking and can be added directly to sandwiches, salads, or wraps. This can be beneficial for individuals with limited time for cooking or those seeking quick meal solutions. Its ready-to-eat format supports easy integration into various meal types, providing a quick protein source without extensive preparation.
Contains Vitamin C
This product contains Vitamin C, contributing 24% of the Daily Value per 100g. While not typically a primary source, this contribution can complement other dietary sources. Vitamin C is an essential antioxidant that supports immune function and collagen synthesis. Its presence in a meat product, often due to the use of sodium ascorbate as a preservative, adds a minor nutritional benefit.
OSCAR MAYER, PREMIUM SHAVED SMOKED HAM scores 46/100 (Decent) on FoodScore. Its high sodium content is the primary factor limiting a higher score, despite its protein contribution.
How to eat it
OSCAR MAYER, PREMIUM SHAVED SMOKED HAM is commonly consumed as a sandwich filling, in wraps, or as a quick addition to salads. A typical serving size is 2 ounces, which is less than the 100g used for nutrient calculations. Be mindful of portion sizes to manage sodium intake.
Pair with fresh vegetables like lettuce, tomato, and cucumber in a sandwich to add fiber and micronutrients.
Use smaller portions, such as 1 ounce (about half the declared serving size), to reduce sodium intake per meal.
Combine with whole-grain bread and a slice of avocado to create a more nutritionally balanced meal.
Incorporate into an egg scramble or omelet with plenty of non-starchy vegetables for a protein-rich breakfast.
Things to keep in mind
This product contains a high amount of sodium, at 1210.71mg per 100g. Individuals monitoring their blood pressure or those advised to follow a low-sodium diet should consume this product with caution and in limited quantities. The ingredient list includes several preservatives such as sodium propionate, sodium diacetate, sodium benzoate, and sodium nitrite. While these are approved for use, some individuals may prefer to limit intake of foods containing multiple food additives. The product is also classified as ultra-processed (NOVA 4), which generally indicates a lower overall nutritional quality compared to less processed alternatives.
Is OSCAR MAYER, PREMIUM SHAVED SMOKED HAM healthy?
This OSCAR MAYER ham scores 46/100, placing it in the 'Decent' category. While it offers a good amount of protein, its high sodium content is a significant nutritional consideration. It is also an ultra-processed food, which means it contains various additives and has undergone extensive industrial processing.
How does OSCAR MAYER ham compare to other deli meats?
Compared to some other deli meats, such as certain brands of turkey breast like Boar's Head, this OSCAR MAYER ham may have a similar or higher sodium content. Many deli meats are ultra-processed and high in sodium. Always check the nutrition label, especially for sodium and protein, when comparing different brands and types of deli meat.
What is 'modified cornstarch' in the ingredient list?
Modified cornstarch is a food additive used as a thickener, stabilizer, or emulsifier in many processed foods. In this ham, it likely helps with texture and moisture retention. It is generally recognized as safe, but its presence contributes to the product's ultra-processed classification.
What is a reasonable portion size for this ham?
The declared serving size is 2 ounces (approximately 56g). At this portion, you would consume about 678mg of sodium. To manage sodium intake, consider using a smaller portion, such as 1 ounce, especially if you are consuming other high-sodium foods throughout the day. Always balance with low-sodium options.
Can this ham be part of a balanced diet?
Yes, this ham can be part of a balanced diet when consumed in moderation and balanced with other nutrient-dense, less processed foods. Due to its high sodium content, it's important to pair it with plenty of fresh fruits, vegetables, and whole grains. Focus on overall dietary patterns rather than individual foods.