1 Cup (140.0 G) Ham, roasted contains 316 calories. Ham is a popular meat choice among many people. It's commonly served at breakfast or as part of a sandwich for lunch. While it is delicious, it's important to understand the nutritional content and health benefits of the meat.

In addition to the 316 calories, roasted ham contains 20.9 grams of fat, 29.5 grams of protein, and 0.6 grams of carbohydrates. It's also a good source of vitamins and minerals, such as vitamin B6, vitamin B12, niacin, and zinc. However, it's important to keep in mind that ham can be high in sodium and cholesterol, which can impact heart health if consumed in excess.

In this article, we'll explore the nutritional content of roasted ham, provide some cooking tips, and offer some healthier substitutes that can be used instead.

Calories in Roasted Ham

Ham is a relatively high-calorie meat, with one cup of roasted ham containing 316 calories. While this can provide some energy, it's important to consume ham in moderation to avoid over-consuming calories and potentially gaining weight. If you're tracking your calorie intake, keep in mind that different cuts of ham may contain varying amounts of calories. Additionally, the cooking method used can impact the calorie content, with smoked or cured ham containing more calories than roasted ham.

Fat in Roasted Ham

Ham is a high-fat meat, with roasted ham containing 20.9 grams of fat per cup. The majority of this fat is saturated fat, which can have negative impacts on heart health if consumed in excess. To reduce your saturated fat intake when consuming ham, try to choose leaner cuts and trim off any visible fat. Additionally, avoid adding additional sources of saturated fat, such as butter or mayonnaise, when preparing ham dishes.

Protein in Roasted Ham

While ham can be high in fat and calories, it's also a good source of protein. One cup of roasted ham contains 29.5 grams of protein, which can help to support muscle growth and maintenance. When preparing ham dishes, try to pair ham with other protein sources, such as eggs or beans, to increase the overall protein content of the dish. Additionally, choose leaner cuts of ham to decrease your fat and calorie intake while still getting the benefits of the protein content.

Carbohydrates in Roasted Ham

For people following low-carbohydrate diets, roasted ham can be a good choice. It contains only 0.6 grams of carbohydrates per cup, making it a low-carbohydrate food. However, it's important to keep in mind that ham is a processed meat and can be high in sodium and cholesterol. If you're following a low-carbohydrate diet, try to choose leaner cuts of ham and limit your intake to moderate amounts to avoid any negative health impacts.

Cholesterol in Roasted Ham

If you're watching your cholesterol intake, it's important to keep in mind that ham is relatively high in cholesterol. One cup of roasted ham contains 119 milligrams of cholesterol, which is around 40% of the daily recommended intake for the average adult. To limit your cholesterol intake when consuming ham, try to choose leaner cuts and trim off any visible fat. Additionally, limit your intake of other high-cholesterol foods, such as eggs and dairy products, to help keep your cholesterol levels within a healthy range.

Sodium in Roasted Ham

Ham is a processed meat and can be high in sodium, which can have negative impacts on heart health if consumed in excess. One cup of roasted ham contains 1,587 milligrams of sodium, which is around 70% of the daily recommended intake for the average adult. To lower your sodium intake when consuming ham, choose lower-sodium versions or choose leaner cuts and limit your portion sizes. Additionally, try to avoid adding additional salt when preparing ham dishes.

Vitamins and Minerals in Roasted Ham

In addition to being a good source of protein, roasted ham also contains a variety of vitamins and minerals that are important for overall health. For example, one cup of roasted ham contains approximately 45% of the daily recommended intake of vitamin B6, which is important for brain development and function. Additionally, ham is a good source of vitamin B12, which is important for nervous system health, as well as niacin and zinc, which can help support immune function and healthy skin. However, it's important to keep in mind that ham can be high in sodium and cholesterol, which can negatively impact health if consumed in excess.

Cooking Tips for Roasted Ham

Roasted ham can be a delicious addition to many meals, but it's important to know how to prepare it properly to ensure that it stays moist and flavorful. When roasting ham, it's important to monitor the internal temperature to avoid overcooking and to prevent the meat from drying out. Additionally, try to avoid adding additional salt or fat to ham dishes to keep them as healthy as possible. Lastly, consider pairing ham with non-starchy vegetables, such as broccoli or asparagus, to increase the nutrient content of the meal.

Ham Substitutes

If you're looking for a lower-fat or lower-calorie option than ham, there are a variety of substitutes that can be used. Turkey or chicken breast can be good choices, as they are leaner and contain fewer calories and fat than ham. Additionally, tofu or tempeh can be used as a vegetarian alternative to ham. Both of these options are high in protein and can be prepared in a variety of ways to mimic the flavor and texture of ham. Lastly, consider using ham as a flavoring agent in dishes, rather than as the main protein source, to limit your intake of fat and calories.

Health Benefits of Roasted Ham

While ham can be high in fat and calories, it's also a good source of protein and contains a variety of important vitamins and minerals. For example, ham is a good source of vitamin B12, which is important for nervous system function, and zinc, which can help support a healthy immune system. However, it's important to keep in mind that ham is a processed meat and can be high in sodium and cholesterol, which can have negative impacts on health if consumed in excess. To enjoy the health benefits of ham while minimizing the potential negative impacts, try to choose leaner cuts, limit your portion sizes, and pair ham with non-starchy vegetables to increase the nutrient content of your meal.