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Ham Nutrition Facts!!

Ham is well-known meat from the deli, appetizer, and the main dish that you’ve probably consumed on sandwiches or in dinners during the holidays. Read more about Ham Nutrition Facts below!

It’s a type of pork that is derived from pig legs. It is generally preserved with smoke or salt however this method varies in accordance with the type of meat.

Because it’s a processed animal it’s possible to wonder if it’s healthy to eat ham.

This article examines ham’s nutritional value advantages, disadvantages, and benefits to determine if it’s healthy.

Nutrients in Ham | Ham Nutrition Facts

Ham is rich in protein but is low in carbohydrates, fat and fibre. Ham is also low in calories when eaten by itself.

Just 2 1 ounces (57 grams) about 3-4 thin slices of ham offer (1Trusted Source 3Trusted Source, 2Trusted Source, 1Trusted Source, 2Trusted Source, 3Trusted):

  • Calories: 69
  • Protein: 11 grams
  • Fat 2 grams
  • Carbohydrates: 1.5 grams
  • Fiber is Zero grams
  • Sugar: 1.25 grams
  • Sodium: 26% of the Daily Value (DV)
  • Selenium: 42-76% of the DV
  • Phosphorus: 11% of the DV
  • Zinc: 9% of the DV
  • Potassium: 6% of the DV
  • Iron: 3% of the DV
  • Copper: 3% of the DV
  • Magnesium: 3% of the DV

1. Carbs

Ham isn’t normally very high in carbohydrates. A 3-ounce serving of cured ham contains 1 grams of carbohydrates derived from sugar, specifically dextrose that is used as a preservative. Honey-cured hams are likely to have higher levels of sugar, and consequently the carbohydrate content.

2. Fats

Ham is a good source of the equivalent of 4 grams fat in a 3 ounces of serving. Of the total 4 grams of fat 1.4 grams come from saturated fats.

3. Protein

Ham is rich in protein, with 14 grams per 3 ounces of serving. Ham contains all the important amino acids.

4. Vitamins & Minerals

The majority of cured hams contain high levels of sodium. The above example provides 44 percent of the daily recommended limit for sodium in just a three-ounce portion.


Gammon can be described as the back leg porcine. Ham also comes from the back leg however, gammon is sold in uncooked, has been cure and needs to be cooked prior to consumption. Ham is available cooked and ready to consume. Gammon nutrition is comparable to Ham nutrition. There are approximately 123 calories per serving of gammon. This includes five grams of fat 18,5 grams of protein one Gram of carbohydrate and 1023 milligrams sodium.

Prosciutto is an Italian ham that has been dry-cured. Many people who like prosciutto consume it thinly cut, which means you will take in less calories from this variation of ham. A single slice of prosciutto contains 18 calories.

Ham is especially high in selenium. It provides 76% or more percent of DV per 2 1 ounces (57 grams) according to the kind of ham. Selenium is a vital nutritional element that assists in reproduction, DNA creation and protects against infection (2Trusted Sources, 3Trusted Source, 4Trusted Source).

Comparatively to fish and poultry products, such as ham, pork are more iron-rich and thiamine as well as various B vitamin. But, pork could be more deficient in certain nutrients as compared to other red meats including cattle (5).

Ham also contains the nine amino acids that are essential to life that make it an all-inclusive protein. The amino acids are essential to the building of proteins and play a vital role in the process of metabolism, gene expression in cell signaling (6Trusted Source 7 8Trusted Source, 9Trusted Source).

Furthermore the popular red meat is packed with adequate amounts of phosphorus, potassium, and zinc that help your body create energy, fight off infections, and keep your heart healthy (10Trusted Source 11Trusted Source, 12TrustedSource).

In addition, hams, as well as other meats, are high-quality source of carnosine, choline along with coenzymeQ10- substances which aid in energy production and cell-to-cell communication across your entire organs (13Trusted Source).


Ham is a protein that is lean which is rich in minerals, vitamins as well as amino acids. It’s especially rich in selenium.

Also, read In n Out Nutrition Facts That You Must Know!

How is ham made?

Ham is a small piece of pork raw cut out of the back legs the pig. The ham is then cleaned and dried by one or more of the following techniques (14):

Dry curing. The pork is smothered in herbs and salt, and then periodically squeezed to get rid of blood prior to being cleaned and placed in a temperature-controlled area for between 6 and 24 months.

Curing with water. The pork is then soaked or infused for 3 to 14 days in a brine that is liquid composed of ingredients that are that are similar to those used for dry curing. This includes the nitrates and nitrites.

Smoking. The pork is then hung in a smokehouse, and it absorbs flavors and hues by the smoking.

Certain products, like canned ham, are made by mechanical means. This method preserves, tastes and chops finely muscles from the leg of a pig, and after which it is reshaped and packaged.

Hams that are mechanically formed or cured are most commonly used, but you can also purchase fresh ham that is raw. Since it isn’t cooked or cured, you have to cook it thoroughly before eating it. The process of cooking fresh hams takes longer than heating cured Ham.

Be aware that variables such as the type of feed for pigs and processing methods affect the Ham’s nutritional value (15).

A study showed that dry-cured ham has significantly lower levels of important antioxidant glutathione than fresh pork. But, most of the substances were unaltered and some amino acid levels increased following the curing (16Trusted Source).


While cured hams preserve themselves with smoke or salt fresh hams are uncooked and need to be cooked thoroughly before consumption. Ham that is mechanically formed is an extremely processed type.

Types of ham

Ham tastes and looks different depending on the typeof ham, and the location you reside in. There are many different ways of curing ham.

The most popular kinds of ham include:

  1. Deli ham. Also called lunch meat or cold cut ham, it is then cured then cut and packed in pre-packaged.
  2. Chunks of ham are chopped and “chipped” ham. These ham chunks are then ground then seasoned and cut into the shape of a loaf.
  3. City Ham. This kind of ham is smoke-cured or lightly cured by using a brine that is wet and should be refrigerated to ensure it stays in good condition.
  4. Country Ham. This variety is dry-cured with a significant amount of salt, so it is safe to store at temperatures of room temperature.
  5. Honey glazed. The ham is usually cooked in a glaze made of honey, sugar, along with other spices.
  6. Smithfield Ham from Smithfield. This is a type of country ham, which is cured at Smithfield, Virginia.
  7. Black Forest. The ham that is smoked and dry-cured originated in Germany’s Black Forest of Germany.
  8. Limerick Ham. The ham that is smoked originates from Ireland and is cooked in a mix of spices and cider before baking into the oven.
  9. Gammon. Gammon is a British word refers to Ham that has been slightly cured, but has to be cooked once more before consumption.
  10. York Ham. The firm and salty dry-cured ham originates from white English porkers.
  11. Prosciutto. Prosciutto is an Italian dry-cured ham is typically made thin, and is served chilled.
  12. Jamon. Jamon is a dry-cured ham that is made in Spain and is often consumed as tapas.
  13. Anfu Ham. This kind of ham is one of the oldest Chinese techniques of dry smoking and curing.
  14. Prague Ham. A delight in the Czech Republic, this tender ham is cured in water then stewed and smoking.
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