Smithfield Ham, Cooked WA 4x6 scores 52/100 (Decent) on FoodScore, primarily due to its **high protein content** balanced against its classification as an **ultra-processed food**.
This Smithfield ham scores 52/100, placing it in the 'Decent' category.
A 100g serving provides a substantial 41.07g of protein.
It is classified as NOVA 4, indicating it is an ultra-processed food.
This product contains 106.96mg of sodium per 100g, which is a moderate amount.
Consider this ham for quick protein addition, but be mindful of its processing level.
Scores +6 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
41.07g
82% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
106.96mg
5% of Daily Value
+
What it brings to the table
Protein (41.1g)+10
Micronutrients (Iron)+2
−
What holds it back
Ultra-processed (NOVA 4)-10
Why it scores 52
Smithfield Ham, Cooked WA 4x6 receives a FoodScore of 52 out of 100, placing it in the 'Decent' category. This score reflects a balance of its nutritional strengths and processing characteristics. A significant positive factor is its high protein content, providing 41.07g per 100g, which contributes a bonus of 10 points. Additionally, it offers 1.93mg of iron per 100g, accounting for 11% of the Daily Value, which adds a 2-point bonus. However, the product is classified as NOVA 4, meaning it is ultra-processed, which incurs a penalty of 10 points. The ingredient list includes sodium nitrite, a common preservative in cured meats, and other additives like sodium phosphates and sodium erythorbate, which are typical of highly processed foods. While the product contains no added sugar and a low amount of total fat (4.46g per 100g), its overall processing level and the presence of these additives contribute to its 'Decent' rather than 'Good' or 'Excellent' score. Compared to a home-cooked ham using whole ingredients, the Smithfield product contains more additives and is less minimally processed.
Health benefits
What the nutrients in smithfield ham, cooked wa 4x6 actually do for you, grounded in established dietary science.
Excellent Source of Protein
This Smithfield ham is an excellent source of protein, providing 41.07g per 100g serving. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting satiety. Including adequate protein in meals can help with muscle maintenance and overall metabolic health. For individuals looking to increase their protein intake, this product offers a convenient option.
Source of Iron
Smithfield Ham, Cooked WA 4x6 contributes 1.93mg of iron per 100g, which is 11% of the Daily Value. Iron is a crucial mineral involved in oxygen transport throughout the body as a component of hemoglobin. It also plays a role in energy production and immune function. While not a primary source, this ham can contribute to your daily iron intake, especially when combined with other iron-rich foods.
Low in Added Sugar and Trans Fat
This product contains 0g of added sugar and 0g of trans fat per 100g. Limiting added sugar intake is a key recommendation of dietary guidelines for maintaining a healthy weight and reducing the risk of chronic diseases. Similarly, avoiding trans fats is important for cardiovascular health. These nutritional aspects make this ham a better choice compared to products high in these components.
Smithfield Ham, Cooked WA 4x6 scores 52/100 (Decent) on FoodScore, primarily due to its high protein content balanced against its classification as an ultra-processed food.
How to eat it
Cooked ham like this Smithfield product is commonly consumed in the US as a convenient protein source for sandwiches, salads, or as part of a quick meal. A typical portion size is 2 ounces (approximately 56g). Its ready-to-eat nature makes it a popular choice for busy individuals.
Pair with whole grain bread and plenty of vegetables to create a balanced sandwich, increasing fiber and micronutrient intake.
Dice and add to a vegetable-rich omelet or scramble for a quick, protein-packed breakfast.
Use in moderation as a flavor enhancer in soups or stews, rather than as the sole protein, to manage sodium intake.
Combine with a fresh salad and a light vinaigrette for a quick, low-carb lunch option.
Things to keep in mind
This Smithfield ham is classified as NOVA 4, indicating it is an ultra-processed food. Ultra-processed foods often contain additives and ingredients that are not typically used in home cooking. Specifically, the ingredient list includes sodium nitrite, a common preservative in cured meats, which some individuals may prefer to limit. Other additives like sodium phosphates and sodium erythorbate are also present. While generally recognized as safe by regulatory bodies, individuals with sensitivities or those aiming for a diet rich in whole, minimally processed foods may wish to consume such products in moderation. There are no declared allergens on the label, but consumers should always check for updates.
Smithfield Ham, Cooked WA 4x6 scores 52/100, placing it in the 'Decent' category. It is a good source of protein and iron and contains no added sugar or trans fat. However, it is an ultra-processed food, which means it contains additives and has undergone significant industrial processing. For optimal health, it's generally recommended to prioritize whole, minimally processed foods.
How does Smithfield ham compare to other brands or fresh ham?
Compared to fresh, unprocessed ham, Smithfield Ham, Cooked WA 4x6 contains several additives like sodium nitrite and is classified as ultra-processed. When compared to other branded cooked hams, such as Oscar Mayer Deli Fresh, nutritional profiles can vary, particularly in sodium content and specific additives. Always check the nutrition label and ingredient list for direct comparisons.
What is sodium nitrite and why is it in this ham?
Sodium nitrite is a common curing agent and preservative used in processed meats like ham. Its primary functions are to prevent the growth of harmful bacteria, particularly Clostridium botulinum, and to give cured meats their characteristic pink color and flavor. It is a regulated food additive, and its use in this Smithfield product is standard for cured ham.
What is a reasonable portion size for this ham?
The declared serving size for Smithfield Ham, Cooked WA 4x6 is 2 ounces (approximately 56g). This portion provides a significant amount of protein. While it can be part of a balanced diet, due to its ultra-processed nature and sodium content, moderation is key. Consider balancing it with plenty of vegetables and whole grains.
Can this ham be used in a low-carb diet?
Yes, Smithfield Ham, Cooked WA 4x6 is naturally low in carbohydrates and contains no fiber or added sugar. This makes it a suitable protein component for individuals following a low-carb or ketogenic diet. However, remember to consider the overall nutritional profile, including its processing level, when incorporating it into your meal plan.