SPAM, CLASSIC SPAM receives a FoodScore of 22/100 (Avoid), primarily due to its **high sodium content** and classification as an **ultra-processed food**.
SPAM, CLASSIC SPAM scores 22/100, indicating it is an item to avoid for regular consumption.
It contains 1410.71mg of sodium per 100g, contributing significantly to its low score.
With 12.5g of protein per 100g, it offers a notable protein contribution.
This product is classified as NOVA class 4, meaning it is an ultra-processed food.
Consider using SPAM in small portions to manage sodium and saturated fat intake.
Scores -20 points above the other category average (42/100 across 979 foods).
Fiber
0g
0% of Daily Value
Protein
12.5g
25% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1410.71mg
61% of Daily Value
+
What it brings to the table
Protein (12.5g)+8
−
What holds it back
Saturated fat (10.7g)-15
Sodium (1410.7mg)-8
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 22
SPAM, CLASSIC SPAM earns a FoodScore of 22 out of 100, placing it in the 'Avoid' category. This score is largely driven by its nutritional profile and processing level. A significant penalty of -15 points is applied due to the high saturated fat content, at 10.7g per 100g. Even more impactful is the sodium content, which at 1410.71mg per 100g, incurs an -8 point penalty. The product's classification as NOVA class 4, indicating it is ultra-processed, results in a substantial -10 point deduction. Furthermore, the presence of concentrated ultra-processed fat adds another -3 penalty. While SPAM does receive a +8 bonus for its 12.5g of protein per 100g, this is insufficient to offset the numerous penalties. The ingredient list, including sodium nitrite, contributes to its ultra-processed classification. Compared to a generic unbranded version of this food, SPAM's specific formulation and high levels of sodium and saturated fat are key factors in its low score.
Health benefits
What the nutrients in spam, classic spam actually do for you, grounded in established dietary science.
Source of Protein
SPAM, CLASSIC SPAM provides 12.5g of protein per 100g, which can contribute to daily protein needs. Protein is essential for muscle maintenance and repair, and plays a role in satiety. For individuals looking to increase their protein intake, this product can be a source, though its other nutritional aspects should be considered. It can be incorporated into meals where a meat-based protein is desired.
Convenient Meal Component
This product offers convenience and a long shelf life, making it a practical option for quick meals or emergency food supplies. Its ready-to-eat format means it requires minimal preparation, which can be beneficial in situations where time or cooking facilities are limited. While not a primary health food, its ease of use can help ensure a source of calories and protein when other options are unavailable.
Versatile Culinary Ingredient
SPAM can be a versatile ingredient in various dishes, adding flavor and texture. Its distinct taste profile is enjoyed in many cuisines, particularly in certain cultural contexts. When used in small quantities as a flavoring agent rather than a main component, it can enhance meals. This allows for its inclusion while moderating the intake of less desirable nutrients, making it a flavorful addition to a balanced plate.
SPAM, CLASSIC SPAM receives a FoodScore of 22/100 (Avoid), primarily due to its high sodium content and classification as an ultra-processed food.
How to eat it
SPAM is commonly consumed pan-fried or baked, often as part of breakfast dishes, sandwiches, or rice-based meals. Due to its high sodium content, typical serving sizes should be kept small, around 2 ounces, to manage daily intake.
Pair SPAM with fresh vegetables and whole grains to balance the meal's nutritional profile and add fiber.
Use small diced pieces of SPAM as a flavorful accent in stir-fries or omelets, rather than as the main protein.
Consider rinsing or boiling SPAM briefly before cooking to potentially reduce some of its surface sodium.
When making sandwiches, combine SPAM with plenty of fresh lettuce, tomato, and whole-wheat bread to add nutrients and fiber.
Things to keep in mind
Consumers should be aware of the high sodium content in SPAM, CLASSIC SPAM, which is 1410.71mg per 100g. Individuals monitoring their blood pressure or those advised to follow a low-sodium diet should consume this product sparingly. The ingredient sodium nitrite is used as a preservative and for color, and some individuals prefer to limit its intake. The product is also high in saturated fat (10.7g per 100g), which should be considered as part of an overall dietary pattern. There are no common allergens explicitly declared on the label beyond the pork and ham base, but individuals with specific sensitivities should always review the full ingredient list.
SPAM, CLASSIC SPAM receives a FoodScore of 22/100 (Avoid). While it provides protein, its high levels of sodium (1410.71mg per 100g) and saturated fat (10.7g per 100g), combined with its ultra-processed nature, mean it is not considered a healthy food for regular consumption. It is best enjoyed in moderation as an occasional item.
How does SPAM, CLASSIC SPAM compare to other canned meats?
Compared to other canned meats like Vienna sausages or some canned hams, SPAM, CLASSIC SPAM often has a similar profile of high sodium and saturated fat. For example, some brands of canned corned beef also contain high sodium. Always check the nutrition label for specific comparisons, as nutrient levels can vary significantly between brands and types of canned meats.
What is modified potato starch, and why is it in SPAM?
Modified potato starch is a food additive used as a thickener, binder, or stabilizer. In SPAM, it likely helps with the product's texture and moisture retention. It is generally recognized as safe, but its presence contributes to the product's classification as an ultra-processed food.
What is a reasonable portion size for SPAM?
The declared serving size for SPAM is 2 ounces (approximately 56g). Given its high sodium and saturated fat content, sticking to this portion size or even smaller is advisable. Using it as a flavoring ingredient rather than a main dish can help manage intake.
Can SPAM be part of a weight loss diet?
Due to its high calorie (321.43 per 100g) and fat content, SPAM, CLASSIC SPAM is not ideal for a weight loss diet if consumed frequently or in large portions. While it offers protein, the caloric density and high sodium could hinder weight management goals. Small, infrequent portions might fit, but leaner protein sources are generally preferred.