SARA LEE, BLACK FOREST HAM scores 45/100, primarily due to its **high sodium content** and classification as an ultra-processed food. While it offers a good source of protein, consumers should be mindful of its overall nutritional profile.
This SARA LEE product has a FoodScore of 45/100 (Decent).
It provides 17.51g of protein per 100g, contributing positively to its score.
The primary nutritional concern is its high sodium content, at 1089.47mg per 100g.
As a NOVA class 4 food, it is considered ultra-processed, unlike a home-cooked ham.
Use in moderation and pair with low-sodium foods to balance intake.
Scores -1 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
17.51g
35% of Daily Value
Added sugar
1.22g
2% of Daily Value
Sodium
1089.47mg
47% of Daily Value
+
What it brings to the table
Protein (17.5g)+10
−
What holds it back
Sodium (1089.5mg)-5
Ultra-processed (NOVA 4)-10
Why it scores 45
SARA LEE, BLACK FOREST HAM receives a FoodScore of 45 out of 100. This score reflects a balance of its nutritional contributions and areas of concern. On the positive side, the product is a good source of protein, providing 17.51g per 100g, which earns a bonus of +10 points. However, the most significant penalty comes from its high sodium content, measured at 1089.47mg per 100g, resulting in a -5 point deduction. This amount is substantial, especially considering a typical serving. Additionally, the presence of ingredients like carrageenan and cultured celery juice powder, along with its overall formulation, classifies it as a NOVA class 4 food, indicating it is ultra-processed. This classification incurs a further -10 point penalty. While the product contains a small amount of added sugar (1.22g per 100g), this amount is not high enough to trigger a significant penalty. Compared to a home-cooked version of black forest ham using whole ingredients, this SARA LEE product contains more additives and significantly higher sodium.
Health benefits
What the nutrients in sara lee, black forest ham actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Growth
SARA LEE, BLACK FOREST HAM is a good source of protein, offering 17.51g 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 in your diet can contribute to satiety, helping to manage appetite. This product can be a convenient way to add protein to meals or snacks, especially for individuals looking to meet their daily protein requirements.
Provides Essential Minerals
This black forest ham contributes to your intake of several essential minerals. It provides 368.42mg of potassium (8% DV) and 1.26mg of iron (7% DV) per 100g. Potassium plays a role in maintaining fluid balance and blood pressure, while iron is crucial for oxygen transport in the blood and energy production. While not a primary source, these contributions can help supplement overall mineral intake as part of a varied diet.
Convenient Protein Source
For individuals seeking quick and easy meal preparation, SARA LEE, BLACK FOREST HAM offers a convenient option. Its ready-to-eat format means it requires no cooking, making it suitable for busy schedules. This can be particularly useful for preparing sandwiches, wraps, or adding to salads when time is limited. Its protein content can help make these quick meals more satisfying.
SARA LEE, BLACK FOREST HAM scores 45/100, primarily due to its high sodium content and classification as an ultra-processed food. While it offers a good source of protein, consumers should be mindful of its overall nutritional profile.
How to eat it
Black forest ham is commonly consumed as a sandwich meat, often paired with bread, cheese, and various condiments. It can also be added to salads, omelets, or used in wraps. A typical serving is two slices, which is approximately 57 grams, so be mindful of the sodium content when consuming.
To reduce overall sodium intake, pair SARA LEE, BLACK FOREST HAM with low-sodium vegetables like lettuce, tomato, and cucumber.
Consider using smaller portions of ham and supplementing with other protein sources like hard-boiled eggs or beans to balance your meal's nutritional profile.
Instead of a traditional sandwich, use ham in a lettuce wrap to reduce carbohydrate intake and add more fiber.
When making a sandwich, opt for whole-grain bread to increase fiber content and overall nutritional value.
Things to keep in mind
The primary caution for SARA LEE, BLACK FOREST HAM is its high sodium content. With 1089.47mg per 100g, regular or large consumption could contribute significantly to daily sodium intake, which is a concern for individuals monitoring their blood pressure or those advised to follow a low-sodium diet. The ingredient list also includes carrageenan, a common food additive used as a thickener and stabilizer. While generally recognized as safe, some individuals report digestive sensitivities to carrageenan. As an ultra-processed food, it contains ingredients like cultured celery juice powder, which is a source of naturally occurring nitrates often used as a curing agent. Individuals with specific dietary restrictions or sensitivities to food additives should review the ingredient list carefully.
SARA LEE Black Forest Ham has a FoodScore of 45/100, indicating it is a decent option but has nutritional drawbacks. It provides a good amount of protein (17.51g per 100g) but is high in sodium (1089.47mg per 100g) and is classified as ultra-processed. Its healthfulness depends on your overall dietary pattern and portion control.
How does SARA LEE Black Forest Ham compare to other deli meats?
Compared to some other deli meats, SARA LEE Black Forest Ham's sodium content is relatively high. For example, some brands of turkey breast deli meat, like Oscar Mayer Deli Fresh, may offer lower sodium options. Always check the nutrition label for specific sodium and protein values when comparing different brands and types of deli meat.
What is 'cultured celery juice powder' in the ingredients?
Cultured celery juice powder is an ingredient often used in processed meats as a natural source of nitrates and nitrites. These compounds act as curing agents, helping to preserve the meat, inhibit bacterial growth, and contribute to its characteristic color and flavor. It is an alternative to synthetic sodium nitrite.
What is a reasonable portion size for SARA LEE Black Forest Ham?
The recommended serving size is 2 slices, which is approximately 57 grams. This portion contains about 622mg of sodium, which is still a notable amount. To manage sodium intake, consider using fewer slices or pairing it with other low-sodium foods. Moderation is key, especially if you consume other processed foods throughout the day.
Can I use SARA LEE Black Forest Ham in a low-carb diet?
Yes, SARA LEE Black Forest Ham is naturally low in carbohydrates, with 0g of fiber and minimal added sugar (1.22g per 100g). It can fit into a low-carb diet as a protein source. However, be mindful of its high sodium content, which can be a consideration regardless of carbohydrate intake.