SMITHFIELD 97% FAT FREE COOKED HAM WATER ADDED receives a FoodScore of 44/100 (Poor). The primary factor contributing to this score is its classification as an ultra-processed food, alongside a high sodium content.
This product has a FoodScore of 44/100, indicating a Poor nutritional rating.
It provides a notable 17.89g of protein per 100g serving.
A significant concern is the high sodium content at 1110.71mg per 100g.
Classified as NOVA 4, it is an ultra-processed food, unlike plain water or unsweetened beverages.
Consider portion control due to its high sodium level.
Scores +12 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
17.89g
36% of Daily Value
Added sugar
2.5g
5% of Daily Value
Sodium
1110.71mg
48% of Daily Value
+
What it brings to the table
Protein (17.9g)+10
−
What holds it back
Sodium (1110.7mg)-6
Ultra-processed (NOVA 4)-10
Why it scores 44
SMITHFIELD 97% FAT FREE COOKED HAM WATER ADDED earns a FoodScore of 44 out of 100, placing it in the 'Poor' category. This score reflects a combination of nutritional attributes and processing level. On the positive side, the product receives a bonus of +10 points for its high protein content, providing 17.89g per 100g, which can contribute to satiety. However, several factors significantly reduce its score. A major penalty of -6 points is applied due to its elevated sodium content, which stands at 1110.71mg per 100g, representing a substantial portion of the daily recommended intake. Furthermore, the product is classified as NOVA 4, indicating it is ultra-processed, resulting in a -10 point penalty. Ingredients like sodium nitrite and sodium phosphates are indicative of this processing level. While marketed as 97% fat-free, the presence of 2.5g of added sugar from dextrose also contributes to its overall nutritional profile. Compared to a reference baseline of plain water or an unsweetened beverage, this ham offers protein but introduces significant sodium and processing.
Health benefits
What the nutrients in smithfield 97% fat free cooked ham water added actually do for you, grounded in established dietary science.
Source of Protein
This SMITHFIELD ham provides 17.89g 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 muscle maintenance. Including protein-rich foods in meals can contribute to feelings of fullness and satiety, which may be helpful for managing appetite. This product can be a convenient way to add protein to a meal or snack.
Supports Iron Intake
With 1.29mg of iron per 100g, this product contributes 7% of the Daily Value for iron. Iron is a vital mineral necessary for oxygen transport in the blood and for various cellular functions. While not a primary source, incorporating foods like this ham can help meet daily iron requirements, especially for individuals who may need to increase their intake. It can be a part of a varied diet aimed at supporting overall iron status.
Convenient Meal Component
As a pre-cooked and sliced product, SMITHFIELD 97% FAT FREE COOKED HAM WATER ADDED offers convenience for meal preparation. Its ready-to-eat format can save time in the kitchen, making it a practical option for quick lunches, sandwiches, or as an addition to salads. For individuals with busy schedules, having readily available protein sources can help in assembling balanced meals without extensive cooking.
SMITHFIELD 97% FAT FREE COOKED HAM WATER ADDED receives a FoodScore of 44/100 (Poor). The primary factor contributing to this score is its classification as an ultra-processed food, alongside a high sodium content.
How to eat it
Cooked ham is typically consumed as a cold cut in sandwiches, wraps, or diced into salads. It is also often served as a side dish or incorporated into cooked meals like omelets or casseroles. A common serving size is one or two slices.
Pair with fresh vegetables and whole-grain bread to create a more balanced sandwich or wrap.
Use smaller portions of ham and combine with other protein sources like eggs or beans to moderate sodium intake.
Dice and add to a salad with a variety of greens and other vegetables to increase fiber and micronutrient content.
Consider using it as a flavor enhancer in dishes rather than the primary protein source to control the overall sodium contribution.
Things to keep in mind
This product contains a high amount of sodium, at 1110.71mg per 100g. Individuals monitoring their blood pressure or those advised to follow a low-sodium diet should consume this product in moderation. The ingredient list includes sodium nitrite, a common preservative in cured meats, which some individuals may prefer to limit in their diet. Additionally, the presence of sodium phosphates indicates a higher level of processing. While generally recognized as safe, individuals with kidney conditions may need to be mindful of phosphate intake. There are no declared common allergens on the label.
Is SMITHFIELD 97% FAT FREE COOKED HAM WATER ADDED healthy?
With a FoodScore of 44/100 (Poor), this product is not considered a top nutritional choice. While it offers a good amount of protein, its high sodium content and classification as an ultra-processed food are significant nutritional drawbacks. It can fit into a balanced diet when consumed in moderation and alongside nutrient-dense foods.
How does SMITHFIELD ham compare to other deli meats?
Compared to some other deli meats, such as Oscar Mayer Deli Fresh Oven Roasted Turkey Breast, SMITHFIELD ham may have a similar protein content but often contains higher sodium levels. Many deli hams, including this one, are ultra-processed (NOVA 4), which is a common characteristic across the category. Always check the nutrition label for specific comparisons.
What is 'WATER ADDED' in the product name?
The term 'WATER ADDED' indicates that water has been added to the ham during processing. This is a common practice in the production of some cooked hams and can affect the texture and moisture content of the product. It is reflected in the ingredient list as the first ingredient.
What is a reasonable portion size for this ham?
A reasonable portion size for this ham is typically one or two slices, which is less than the 100g reference amount used for nutrient values. Given its high sodium content, adhering to smaller portions is advisable to manage daily sodium intake effectively. Pairing it with fresh produce can help create a more filling and balanced meal.
Can this ham be part of a weight management plan?
Due to its high protein content and relatively low fat, this ham could be included in a weight management plan. However, its high sodium content should be considered. Portion control is key to avoid excessive sodium intake, which can contribute to water retention. Focus on pairing it with low-calorie, high-fiber foods.