What are the Nutritional Facts about Ham?
December 22, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Ham is a processed meat made from pork, usually cured or smoked. It is commonly eaten in sandwiches, salads, breakfast meals, and festive dishes. Ham is rich in protein but also high in sodium and preservatives. Let us understand the nutritional facts about ham and how it affects health.
Nutritional Value of Ham (Per 100 g, Cooked & Cured)
| Nutrient | Amount |
|---|---|
| Calories | 145 kcal |
| Protein | 21 g |
| Total Fat | 6 g |
| Saturated Fat | 2 g |
| Carbohydrates | 2 g |
| Sugars | 1 g |
| Cholesterol | 53 mg |
| Sodium | 1,200 mg |
| Iron | 1.1 mg |
| Potassium | 300 mg |
| Vitamin B12 | 0.6 mcg |
| Zinc | 2.3 mg |
Values vary based on curing and processing method.
Key Nutritional Highlights of Ham:
1. High in Protein
- Supports muscle repair
- Helps keep you full
- Useful in high-protein diets
2. High Sodium Content
- Very high salt due to curing
- Can increase blood pressure if eaten often
3. Contains B Vitamins
- Vitamin B12 supports nerves and energy
- Niacin (B3) helps metabolism
4. Rich in Minerals
- Zinc supports immunity
- Iron helps oxygen transport
Health Effects of Eating Ham:
Muscle and Energy Support
- Good protein source
- Helpful for active people
Heart Health Concerns
- High sodium may raise BP
- Saturated fat affects cholesterol
Processed Meat Risks
- Linked to higher risk of heart disease and cancer when eaten frequently
- Best eaten occasionally
Ham vs Fresh Chicken (Comparison)
| Feature | Ham | Chicken Breast |
|---|---|---|
| Calories (100 g) | 145 kcal | 165 kcal |
| Protein | High | High |
| Sodium | Very high | Low |
| Processing | Processed | Fresh |
| Health Impact | Moderate–Low | Higher |
Is Ham Healthy for Weight Loss?
❌ Not ideal:
- High sodium causes water retention
- Processed meat
✔ Can be eaten occasionally in small amounts
Best Ways to Eat Ham (Healthier Tips)
- Choose low-sodium or uncured ham
- Pair with vegetables
- Avoid frying
- Limit portion size
Who Should Avoid or Limit Ham?
- People with high blood pressure
- Heart patients
- Those on low-sodium diets
- Pregnant women (if not properly cooked)
Final Thoughts
Ham provides good protein and important vitamins but is high in sodium and preservatives. For good health, it should be eaten occasionally, not daily. Fresh, unprocessed meats are always a healthier choice.