If you're a lover of boneless ham, you may have been worried about the calorie and fat intake. However, did you know that one cubic inch of boneless, fat removed smoked or cured ham (lean only eaten) contains just 27 calories? Yes, ham can be healthy too!

Boneless ham is a source of lean protein, vitamins, and minerals, and when consumed in moderation, can be a part of a balanced diet. The nutritional value of boneless ham and how to calculate its calorie content will be discussed in this article.

We'll also provide cooking tips and recipes that can lower the calorie and fat intake of ham, making it a suitable meat for weight loss and a healthier lifestyle.

Understanding Calories in Boneless Ham

To calculate the number of calories in boneless ham, you need to know the weight of the ham portion, the fat content, and the method of cooking. According to the USDA FoodData Central, one slice of boneless ham (trim to 1/8” fat) contains around 30 calories, with a protein content of 3.1 grams, and minimal fat and carbohydrate content. Different portions of ham contain different amounts of calories. For example, a 3-ounce serving of baked ham contains approximately 139 calories, while a 3-ounce serving of smoked ham may contain around 125 calories. Knowing the calorie content of ham can help in portion control and meal planning. It's essential to note that the calorie content of ham can vary based on the processing method, added ingredients, and type of ham. Always check the label and choose lean or low-sodium ham to reduce the calorie and sodium intake.

How to Calculate Calories in Ham Portions

Calculating the calories in ham portions is easy when you know the weight of the ham and the calorie content per ounce. For example, if a 3-ounce serving of ham contains around 125 calories, then we can calculate the calories in a 5-ounce serving as follows: 125 calories ÷ 3 ounces = 41.67 calories per ounce 41.67 calories × 5 ounces = 208.33 calories per 5-ounce serving.

Nutritional Value of Lean Ham

Boneless ham is a source of lean protein, vitamins, and minerals. It's rich in phosphorus, selenium, and zinc, which are essential minerals that support the immune system, maintain bone health, and improve brain function. Boneless ham is also rich in vitamin B-12, which helps in the production of red blood cells and the maintenance of a healthy nervous system. It's also a good source of niacin and riboflavin, which play vital roles in energy production and skin health. Choosing lean ham and trimming the visible fat can reduce the calorie and fat content, making it a healthy addition to your diet.

Cooking Tips to Lower Ham Calories

Baking, roasting, or broiling boneless ham can reduce the calorie content compared to frying or sautéing. Trimming the visible fat and applying a glaze made of low-fat ingredients can add flavor without adding extra calories. Serving a side of vegetables or salad can also balance the meal's calorie and nutrient content. Here's a healthy boneless ham recipe to try: Baked Ham with Pineapple-Orange Glaze. Ingredients: 1 pound of boneless ham, 1 can (8 ounces) of crushed pineapple, ¼ cup of orange juice, 2 tablespoons of honey. Directions: Preheat the oven to 350°F. Mix the pineapple, orange juice, and honey in a small bowl. Place the ham in a baking dish and pour the mixture over it. Bake for 30-35 minutes or until the ham is hot and glazed. Serve with a side of steamed vegetables or salad. Enjoy!

Ham: A Suitable Meat for Weight Loss

The key to losing weight is consuming fewer calories than you burn. Boneless ham can fit into a weight loss plan when consumed in moderation and as part of a balanced diet. Ham is low in carbs and high in protein, making it a filling and satisfying meal option. Choosing low-sodium and lean ham can reduce the calorie and sodium intake, making it healthier. However, it's essential to watch the portion size and avoid consuming ham with high-calorie sides, sauces, or toppings.

Benefits of Consuming Boneless Ham

Boneless ham has several health benefits due to its rich nutrient content. Consuming boneless ham can help improve bone health, support the immune system, and maintain a healthy weight. It's also an excellent source of protein, vitamin B-12, niacin, and riboflavin that support brain function, energy production, and skin health. However, it's crucial to choose low-sodium and lean ham to reduce the calorie and sodium intake and balance the meal's nutrient content.

Ham vs Other Meats: Which is Healthier?

Compared to other meats like beef or pork, boneless ham has lower fat and calorie content, making it a healthier option. However, choosing lean cuts of beef or pork and preparing them in a healthy way can also be part of a healthy diet. It's essential to watch the portion size, choose low-fat cooking methods, and pair meats with healthy sides for a balanced meal.

Ham Storage and Shelf Life

Boneless ham can be stored in the refrigerator or freezer to extend its shelf life. Unopened packages of ham can last for up to 6 months in the freezer, while opened packages can last for up to 2 months. To store boneless ham, wrap it tightly in foil, plastic wrap, or freezer bags, and label with the date before placing it in the refrigerator or freezer. When thawing frozen boneless ham, place it in the refrigerator overnight or thaw it in cold water, changing the water every 30 minutes until thawed.

How to Choose Lean and Quality Ham

When purchasing boneless ham, choose lean or low-sodium options that have minimal added ingredients or preservatives. Look for labels that indicate the ham is 95% fat-free or lower, contains no added hormones or antibiotics, and is made from whole muscle. You can also ask the butcher for assistance in choosing the leanest and highest quality ham.

Ham Recipes for a Balanced Diet

1. Ham and Tomato Omelet: Beat three eggs with a tablespoon of skimmed milk. Pour the mixture into a heated pan and add chopped tomatoes, spinach, and diced ham. Cook for 3-4 minutes and fold the omelet in half. Serve with a side of whole grain toast. 2. Ham and Vegetable Skewers: Cut 1lb of boneless ham into 1-inch pieces, along with 1 red bell pepper, 1 green bell pepper, and 1 zucchini. Thread the ingredients onto skewers and grill for 10-12 minutes. Serve with a side of quinoa salad. 3. Ham and Black Bean Soup: In a large pot, sauté 1 diced onion and 3 minced garlic cloves in 1 tablespoon of olive oil until soft. Add 2 cups of diced boneless ham, 2 cans of drained and rinsed black beans, 3 cups of chicken broth, 1 can of diced tomatoes, and 1 tablespoon of chili powder. Let the mixture boil and then simmer for 20-25 minutes. Serve with a side of whole grain bread.