Ham is a popular meat option, especially for breakfast and sandwiches. However, with different types of ham available, it can be confusing to select the right one for your diet. A boneless, Extra lean ham with approximately 5% fat is an excellent choice for those who want to watch their calorie and fat intake. One pound of this type of ham contains around 658 calories.
When it comes to nutritional value, ham is a rich source of protein, vitamins, and minerals. It is a low-carb and high-protein food that can help you feel full for a longer time. However, some types of ham are high in sodium and saturated fats, which may not be suitable for those with heart conditions or high blood pressure.
In this article, we'll explore the different aspects of boneless, Extra lean ham, including how it is cured, its nutritional value, and how to cook it. We'll also examine the risks of consuming too much processed meat and whether ham is a healthy food option.
Calories and Macronutrients
One pound of boneless, Extra lean ham contains approximately 658 calories, 96 g of protein, 4 g of carbohydrates, and 25 g of fat. It is a rich source of vitamin B6, thiamin, niacin, and phosphorus. Protein is essential for building and repairing tissues in the body. Ham contains all essential amino acids, making it a complete protein source. The fat content in extra lean ham is significantly lower than regular ham, making it a suitable option for those who want to limit their calorie intake. However, ham is also high in sodium, with one pound of extra lean ham containing around 6,360 mg of sodium. It is recommended to limit your daily sodium intake to 2,300 mg or less to maintain good heart health.
What is a boneless ham?
A Boneless ham is a ham that has been deboned, usually from the leg or hindquarter of a pig. It is a leaner option as it contains less fat than other types of ham. Boneless hams are cured and smoked to give them a distinct flavor and are often sold pre-cooked for convenience.
How is ham cured?
Ham is typically cured by adding salt, nitrates, and other seasonings to the meat to preserve it, enhance its flavor, and give it a pink color. The curing process can take several weeks or months, depending on the type of ham. Once the ham has been cured, it is usually smoked or roasted to further enhance its flavor.
Extra lean ham refers to a type of ham that has less than 5% fat content per serving. This type of ham is often made from the leanest parts of the pig, such as the loin, and is a healthier option for those who want to reduce their fat intake. It is also a good source of lean protein and other essential nutrients.
Can you eat ham on a low-fat diet?
Yes, you can eat ham on a low-fat diet if you select the right type of ham. Boneless, Extra lean ham with around 5% or less fat per serving is an excellent option for those following a low-fat diet. However, it is essential to monitor your serving size and overall calorie intake, as ham is still a relatively high-calorie food.
The nutritional value of roasted ham
Roasting is an excellent cooking method for boneless, Extra lean ham as it locks in the moisture and enhances the flavor of the meat. One serving of roasted ham (3 oz) contains approximately 120 calories, 17 g of protein, 5 g of fat, and 540 mg of sodium. Roasted ham is also an excellent source of vitamin B12, zinc, and selenium.
How to cook a boneless ham
Boneless, Extra lean ham is usually pre-cooked, making it a convenient and easy option for meal planning. To reheat a pre-cooked ham, bake it in a 325°F oven for approximately 15-18 minutes per pound until the internal temperature reaches 140°F. If you are cooking a raw ham, it is recommended to roast it in a 325°F oven until the internal temperature reaches 145°F.
Ham as a protein source
Ham is an excellent source of lean protein, making it suitable for those who are looking to build muscle or maintain a healthy weight. Protein is essential for building and repairing tissues in the body, and one serving of ham (3 oz) contains approximately 17 g of protein.
The risks of consuming too much processed meat
Processed meats like ham are often high in sodium, saturated fats, and added preservatives. Overconsumption of processed meats has been linked to an increased risk of heart disease, stroke, and certain types of cancer. Therefore, it is essential to consume them in moderation and choose leaner options whenever possible.
Is ham a healthy food?
Ham can be a healthy food choice if you select the right type and consume it in moderation. Boneless, Extra lean ham is a leaner and healthier option than regular ham, as it contains less fat and sodium. It is also a good source of lean protein and essential nutrients. However, processed meats like ham should not be consumed in excess, as they are high in sodium and may contain added preservatives.
FAQs about 1 Lb Ham (Boneless, Extra Lean, Cured, Roasted)
1. How many calories are in 1 Lb Ham?
There are 658 calories in 1 Lb Ham (Boneless, Extra Lean, Cured, Roasted).
2. Is 1 Lb Ham healthy?
Ham is a good source of protein, but it can be high in sodium and fat. Boneless, Extra lean ham with low fat content is a healthier option.
3. How can I incorporate 1 Lb Ham into my diet?
Ham can be used in various dishes such as omelets, sandwiches, salads and soups. It can also be served as a main dish with vegetables.
4. Can I eat 1 Lb Ham if I am on a low-carb diet?
Boneless, extra lean ham is low in carbs and can be included in a low-carb diet. However, check the label for added sugars and preservatives.
5. Can I freeze 1 Lb Ham?
Yes, ham can be frozen for up to two months. Wrap it tightly in plastic wrap and place it in a freezer-safe bag or container.