1 Cup Ham, Whole, Roasted, Slo has 219 calories. Roasted ham is a popular meat, especially during holiday meals. However, it can also be enjoyed year-round for sandwiches, salads, and various other dishes. In this article, we'll explore the nutritional value of roasted ham, its health benefits and risks, and provide you with cooking suggestions, meal prep ideas, and recipes.

Roasted ham is a good source of protein, vitamins, and minerals such as thiamin, niacin, vitamin B6, iron, phosphorus, zinc, and selenium. However, it is also high in sodium and saturated fat. Therefore, like any processed meat, it should be consumed in moderation as part of a healthy and balanced diet.

If you're looking for a versatile and flavorful source of protein, roasted ham is a tasty option. Keep reading to learn more about this delicious meat.

Calories and Nutritional Value of Roasted Ham

One cup of roasted ham contains 219 calories, 11 grams of fat, 21 grams of protein, and 1022 milligrams of sodium. It is also a good source of various vitamins and minerals. Here is a breakdown of the nutritional value of one cup of roasted ham (140 grams):

• Calories: 219
• Fat: 11 g
• Cholesterol: 56 mg
• Sodium: 1022 mg
• Carbohydrates: 1 g
• Fiber: 0 g
• Sugar: 0 g
• Protein: 21 g
• Vitamin A: 2% of the Daily Value (DV)
• Vitamin C: 0% of the DV
• Calcium: 1% of the DV
• Iron: 8% of the DV

Serving Size and Cooking Suggestions for Roasted Ham

The recommended serving size for roasted ham is about 2-3 ounces, or roughly the size of a deck of cards. There are various ways to cook and serve roasted ham, depending on your taste preferences and dietary needs. Here are some ideas:

• Slice it thin for sandwiches or wraps.
• Cube it and add it to salads or soups.
• Glaze it with honey, mustard, or maple syrup for a sweet and savory flavor.
• Roast it with vegetables such as potatoes, carrots, and onions for a classic holiday meal.
• Grill it with pineapple and peppers for a tropical twist.

Protein and Other Nutrients in Roasted Ham

Roasted ham is a good source of protein, which is essential for building and repairing muscle tissues, as well as maintaining healthy hair, skin, and nails. One cup of roasted ham provides about 21 grams of protein, which is roughly 42% of the Daily Value (DV) for an adult on a 2000 calorie diet. In addition to protein, roasted ham contains various nutrients that are important for overall health and wellbeing. For example, it is a good source of thiamin, niacin, and vitamin B6, which are essential for energy production and maintaining healthy nervous and cardiovascular systems. It is also a good source of iron, which is important for transporting oxygen throughout the body, as well as zinc and selenium, which are important for immune function and wound healing.

Fat and Cholesterol Content in Roasted Ham

Roasted ham is relatively high in fat and cholesterol, which are two nutrients that should be consumed in moderation as part of a healthy and balanced diet. One cup of roasted ham contains about 11 grams of fat, which is roughly 17% of the Daily Value (DV) for an adult on a 2000 calorie diet, and 56 milligrams of cholesterol, which is about 19% of the DV. The type of fat found in roasted ham is mostly saturated fat, which is known to raise blood cholesterol levels and increase the risk of heart disease when consumed in excess. Therefore, it is important to limit your intake of saturated fat and choose leaner cuts of meat when possible.

Calories in Different Cuts and Styles of Roasted Ham

The calorie and nutrient content of roasted ham may vary depending on the cut and style of the meat. Here are some examples:

• 1 slice of spiral-cut, honey-baked ham (3 oz): 140 calories
• 1 slice of country-style ham (2 oz): 150 calories
• 1 serving of boiled ham (3 oz): 90 calories
• 1 serving of canned ham (3 oz): 135 calories

Health Benefits and Risks of Eating Roasted Ham

Roasted ham can provide various health benefits when consumed in moderation as part of a healthy and balanced diet. Here are some of the potential benefits:

• Good source of protein, vitamins, and minerals.
• May help build and repair muscle tissues.
• May boost immunity and wound healing.
• May improve energy levels and cardiovascular function.

However, there are also some potential risks associated with consuming roasted ham, especially when eaten in large amounts or on a regular basis. These risks may include:

• High sodium intake, which may lead to high blood pressure and fluid retention.
• High intake of saturated fat and cholesterol, which may increase the risk of heart disease, stroke, and other chronic conditions.
• Exposure to nitrites and nitrates, which are used as preservatives and have been linked to an increased risk of cancer.

Ideas for Meal Prep and Recipes with Roasted Ham

Roasted ham can be used in various meal prep and recipe ideas to add flavor and protein to your meals. Here are some options to consider:

• Ham and cheese omelet for breakfast
• Ham and vegetable stir-fry for lunch
• Ham and bean soup for dinner
• Ham and pineapple pizza for a family movie night
• Ham and avocado sandwich for a healthy snack

Comparing Roasted Ham to Other Meats and Proteins

Roasted ham is just one of many options when it comes to choosing meats and proteins for your meals. Here's how it compares to some other popular choices:

• Roasted chicken breast (skinless): 1 cup = 231 calories, 43.5g protein
• Grilled salmon fillet: 1 cup = 412 calories, 46g protein
• Boiled eggs: 1 cup = 155 calories, 13g protein
• Black beans: 1 cup = 245 calories, 15g protein

FAQs about Roasted Ham

Q: Is roasted ham healthy?
A: Roasted ham can be a healthy and nutritious part of a balanced diet, as long as it is consumed in moderation and cooked in a healthy way. Q: How should I store roasted ham?
A: Roasted ham should be stored in an airtight container in the refrigerator for up to 5 days, or in the freezer for up to 3 months. Q: What are some healthy ways to cook roasted ham?
A: Some healthy ways to cook roasted ham include baking, grilling, and slow cooking. Avoid deep-frying or pan-frying, which can add unnecessary fat and calories.

The History and Culinary Uses of Roasted Ham

The tradition of curing and smoking pork to make ham dates back to ancient times and has been a part of many cultures around the world. In Europe, ham was considered a delicacy and was often served at festive occasions such as Christmas and Easter. In the United States, ham became popular during the colonial period and was often served with sweet glazes or fruit. Today, roasted ham is a staple of holiday meals and is also used in various dishes and cuisines, such as Cuban sandwiches, Hawaiian pizza, and split pea soup.