Smithfield HAM, BNLS BLK FOREST 2PC receives a FoodScore of 43/100 (Poor), primarily due to its **high sodium content** and classification as an ultra-processed food.
This Smithfield ham has a FoodScore of 43/100, indicating a poor nutritional profile.
A 100g serving provides 13.1g of protein, contributing positively to daily intake.
The product contains 1129.76mg of sodium per 100g, which is a significant concern.
As a NOVA class 4 food, it is considered ultra-processed, differing from a home-cooked ham.
Consider this ham for occasional use and pair it with fresh, unprocessed foods.
Scores -3 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
13.1g
26% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1129.76mg
49% of Daily Value
+
What it brings to the table
Protein (13.1g)+9
−
What holds it back
Sodium (1129.8mg)-6
Ultra-processed (NOVA 4)-10
Why it scores 43
Smithfield HAM, BNLS BLK FOREST 2PC earned a FoodScore of 43 out of 100, placing it in the 'Poor' category. The primary positive contribution comes from its protein content, providing 13.1g per 100g, which added 9 points to its score. However, this benefit is significantly offset by several nutritional drawbacks. The most impactful penalty is its very high sodium content, at 1129.76mg per 100g, which resulted in a deduction of 6 points. This level of sodium is substantial, especially when considering typical serving sizes. Furthermore, the product is classified as NOVA class 4, indicating it is ultra-processed, leading to a 10-point penalty. Ingredients like Potassium Lactate and Sodium Diacetate are included as preservatives and flavor enhancers, common in processed meats. Compared to a home-cooked ham made with whole ingredients, this Smithfield product contains a higher concentration of sodium and a more extensive list of additives, contributing to its lower score.
Health benefits
What the nutrients in smithfield ham, bnls blk forest 2pc actually do for you, grounded in established dietary science.
Good Source of Protein
This Smithfield ham provides 13.1g of protein per 100g serving, which can contribute to your daily protein needs. Protein is essential for muscle maintenance and repair, and plays a role in satiety, helping you feel full. Incorporating protein-rich foods into meals can support overall dietary balance. For example, a 3-ounce serving (approximately 85g) would offer around 11g of protein.
Convenient Meal Component
As a pre-cooked and boneless product, this ham offers significant convenience for meal preparation. It can be quickly added to sandwiches, salads, or used as a protein source in various dishes without extensive cooking. This can be particularly useful for individuals with limited time for meal prep, providing a ready-to-eat option. Its convenience can help ensure a protein source is available even on busy days.
Source of Iron
A 100g serving of this ham provides 0.86mg of iron, contributing 5% of the Daily Value. Iron is a crucial mineral involved in oxygen transport in the blood and energy production. While not a primary source, it can contribute to your overall iron intake, especially when consumed as part of a varied diet. Ensuring adequate iron intake is important for preventing fatigue and supporting general health.
Smithfield HAM, BNLS BLK FOREST 2PC receives a FoodScore of 43/100 (Poor), primarily due to its high sodium content and classification as an ultra-processed food.
How to eat it
Smithfield HAM, BNLS BLK FOREST 2PC is typically consumed as a cold cut in sandwiches, diced into salads, or heated as a quick meal component. A common portion size is 2-3 ounces. Be mindful of its high sodium content when pairing with other foods.
Pair with fresh vegetables and whole-grain bread to create a more balanced sandwich, helping to increase fiber intake.
Dice and add to a large salad with a variety of greens, other vegetables, and a light vinaigrette to dilute the sodium content per bite.
Use smaller portions when incorporating into meals to manage sodium intake, perhaps as a flavor accent rather than the main protein.
Consider using it in an omelet or scramble with plenty of eggs and vegetables for a protein-rich breakfast.
Things to keep in mind
This product contains a high amount of sodium, at 1129.76mg per 100g. Individuals monitoring their sodium intake, particularly those with high blood pressure or at risk for cardiovascular disease, should consume this product in moderation. Ingredients such as Sodium Nitrite are common preservatives in cured meats, and while approved for use, some individuals choose to limit their intake of such additives. The presence of multiple forms of sugar (Sugar, Brown Sugar, Dextrose, Honey) contributes to the overall carbohydrate profile, though no added sugar is declared per 100g. Always check the full ingredient list if you have specific sensitivities or dietary restrictions.
Smithfield Black Forest Ham has a FoodScore of 43/100, which is considered 'Poor'. While it offers 13.1g of protein per 100g, its high sodium content (1129.76mg per 100g) and ultra-processed classification are significant nutritional drawbacks. It's best consumed in moderation as part of a balanced diet.
How does Smithfield ham compare to other deli meats?
Compared to some other deli meats, such as Oscar Mayer Deli Fresh Turkey Breast, Smithfield ham may have a similar or higher sodium content. Many processed deli meats share the characteristic of being ultra-processed and high in sodium. Always check the nutrition label of specific brands for direct comparison, as values can vary widely.
What is 'Potassium Lactate' in the ingredient list?
Potassium Lactate is a common food additive used in processed meats as a preservative and flavor enhancer. It helps extend shelf life by inhibiting bacterial growth and can also contribute to the texture and moisture of the product. It is generally recognized as safe for consumption.
What is a reasonable portion size for this ham?
A reasonable portion size for this ham is typically 2-3 ounces (about 56-85g). Given its high sodium content, sticking to smaller portions can help manage your overall daily sodium intake. Consider using it as a complementary ingredient rather than the main focus of a meal.
Can I eat this ham every day?
Due to its high sodium content and ultra-processed nature, consuming this Smithfield ham every day is not recommended. Regular consumption of high-sodium foods can contribute to elevated blood pressure. It is better suited for occasional enjoyment as part of a varied diet rich in whole, unprocessed foods.