SPAM, MEAT SPREAD receives a FoodScore of 34/100 (Poor), primarily due to its **high sodium content** and classification as an ultra-processed food.
SPAM, MEAT SPREAD has a FoodScore of 34/100, indicating a poor nutritional profile.
It contains 1019.64mg of sodium per 100g, a significant amount for a single serving.
The product is classified as NOVA class 4, meaning it is ultra-processed.
Compared to generic meat spreads, SPAM has a similar nutritional density.
Consider this product for occasional use due to its high sodium and saturated fat.
Scores +2 points above the condiment category average (32/100 across 822 foods).
Fiber
0g
0% of Daily Value
Protein
14.3g
29% of Daily Value
Added sugar
1.25g
3% of Daily Value
Sodium
1019.64mg
44% of Daily Value
+
What it brings to the table
Protein (14.3g)+10
−
What holds it back
Saturated fat (7.1g)-8
Sodium (1019.6mg)-5
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 34
SPAM, MEAT SPREAD earns a FoodScore of 34 out of 100, placing it in the 'Poor' category. This score is largely influenced by several nutritional factors. While it receives a bonus of +10 points for its protein content of 14.3g per 100g, this is significantly offset by multiple penalties. The product is penalized -8 points for its saturated fat content of 7.14g per 100g, which contributes to a less favorable fat profile. A substantial penalty of -5 points is applied due to the high sodium content, measured at 1019.64mg per 100g. Furthermore, its classification as a NOVA class 4 food, indicating it is ultra-processed, incurs a significant -10 point penalty. The presence of concentrated ultra-processed fat also leads to an additional -3 point penalty. The ingredient list includes mechanically separated chicken, which is a common component in many processed meat products. Compared to a generic unbranded meat spread, SPAM's nutritional breakdown and processing level are very similar, resulting in a comparable FoodScore.
Health benefits
What the nutrients in spam, meat spread actually do for you, grounded in established dietary science.
Source of Protein
SPAM provides 14.3g of protein per 100g, which can contribute to daily protein intake. Protein is essential for muscle repair and growth, and for the production of enzymes and hormones. While not a primary source of lean protein, it can be a component in meals when other protein sources are limited. The protein content helps with satiety, potentially reducing overall calorie intake if consumed in moderation as part of a balanced meal.
Convenient Food Option
This product offers convenience and a long shelf life, making it a practical option for certain situations. It requires no refrigeration until opened and is ready to eat, which can be useful for camping, emergency preparedness, or quick meal assembly. Its portability and ease of preparation can be a benefit for individuals with limited time or cooking resources, fitting into a diet when time-saving solutions are needed.
Energy Contribution
With 250 calories per 100g, SPAM provides a concentrated source of energy. For individuals with high energy demands or those needing to increase calorie intake, this product can contribute to their daily energy requirements. The combination of fat and protein helps provide sustained energy, which can be beneficial in contexts where readily available calories are important, such as during physical activity or in survival situations.
SPAM, MEAT SPREAD receives a FoodScore of 34/100 (Poor), primarily due to its high sodium content and classification as an ultra-processed food.
How to eat it
SPAM is typically consumed as part of a meal, often fried or baked, and can be incorporated into sandwiches, rice dishes, or egg preparations. It is known for its savory flavor and firm texture, making it versatile in various culinary applications. Common portion sizes often involve a few slices, which can quickly add up in terms of sodium and fat.
Pair SPAM with fiber-rich foods like whole-grain bread, vegetables, or salads to help balance the meal's nutritional profile.
Use smaller portions of SPAM to manage sodium and saturated fat intake; consider it as a flavor accent rather than the main protein source.
When preparing, drain any excess fat after cooking to slightly reduce the fat content of the final dish.
Explore recipes that incorporate SPAM with fresh ingredients, such as stir-fries with plenty of vegetables, to enhance nutrient density.
Consider SPAM as an occasional ingredient rather than a daily staple to maintain a balanced dietary pattern.
Things to keep in mind
Consumers should be mindful of the high sodium content in SPAM, MEAT SPREAD, which is 1019.64mg per 100g. High sodium intake can contribute to elevated blood pressure in some individuals. The product also contains sodium nitrite, a common preservative in cured meats, which helps prevent bacterial growth but has been a subject of dietary discussion. Individuals with hypertension or those advised to follow a low-sodium diet should consume this product sparingly. The ingredient list includes pork and mechanically separated chicken, which are common allergens for some individuals, though not among the top 8 major allergens. As an ultra-processed food, it should be consumed in moderation as part of a varied diet.
SPAM, MEAT SPREAD has a FoodScore of 34/100, which is considered 'Poor'. While it provides protein, its high sodium and saturated fat content, along with its classification as an ultra-processed food, mean it is not a healthy choice for regular consumption. It is best enjoyed in moderation.
How does SPAM compare to other processed meats?
Compared to other processed meats like some brands of hot dogs or sausages, SPAM often has a similar profile in terms of high sodium and saturated fat. For example, a generic hot dog might also be high in these nutrients. It is generally more nutrient-dense than a product like Oscar Mayer Deli Fresh Turkey Breast, which typically has less fat and sodium.
What is 'mechanically separated chicken' in SPAM?
Mechanically separated chicken is a paste-like poultry product produced by forcing bones with attached edible tissue through a sieve under high pressure. This process separates the remaining meat tissue from the bone. It is a common ingredient in many processed meat products, contributing to texture and protein content.
What is a reasonable portion size for SPAM?
The declared serving size is 4 Tbsp, but this is per 100g. A more practical portion for many might be one or two slices, which would be less than 100g. Given its high sodium and fat, it's advisable to limit portions to minimize intake of these nutrients. Consider it an occasional addition to a meal rather than a primary component.
Can SPAM be part of a weight management diet?
Due to its calorie density (250 calories per 100g) and high fat content, SPAM can contribute significantly to calorie intake. While it provides protein, which can aid satiety, its overall nutritional profile makes it less ideal for a weight management diet focused on nutrient-dense, lower-calorie foods. Portion control is crucial if included.