If you're looking for a savory and convenient addition to your meals, 1 oz of boneless smoked or cured ham (canned) may be a delicious option. With only 41 calories per serving, it can add flavor to your salads, sandwiches, or omelets without packing on the pounds.

In addition to its low calorie count, boneless smoked or cured ham is a decent source of protein, vitamins, and minerals. Depending on the brand and flavor, it may contain about 5 grams of protein, 1 gram of fat, and 200 mg of sodium per ounce. It's also rich in vitamin B12, zinc, and selenium, which are essential nutrients for your immune system, brain function, and overall health.

In this article, we'll explore the pros and cons of eating boneless smoked or cured ham, how to cook it, store it, and incorporate it into your diet. Whether you're a fan of ham or just curious about its nutritional value, keep reading to find out more.

What is boneless smoked or cured ham?

Boneless smoked or cured ham is a type of processed meat that is made by preserving and flavoring the pork leg or shoulder with salt, sugar, spices, and smoke. It is usually sold in pre-cooked, sliced, and canned form, and can be eaten cold or heated. Some popular types of boneless smoked or cured ham include Black Forest ham, Virginia ham, and Honey-baked ham. The smoking and curing process of ham allows it to have a longer shelf life than fresh pork and gives it a distinct flavor and aroma. However, some critics argue that processed meats like ham may increase the risk of cancer, heart disease, and other health problems due to their high sodium, nitrates, and nitrites content.

How many calories are in 1 oz of boneless smoked or cured ham?

There are about 41 calories in 1 oz of boneless smoked or cured ham, which is relatively low compared to other meat options. If you're watching your calorie intake, you can add ham to your meals in moderation, such as in a sandwich or a salad, to enhance the flavor without overeating.

What are the health benefits of boneless smoked or cured ham?

Boneless smoked or cured ham can provide several essential nutrients, such as protein, vitamin B12, zinc, and selenium, that are important for building and maintaining muscles, cells, and tissues in the body. These nutrients can also support your immune system, brain, and metabolism. Moreover, ham is a good source of iron, which can prevent anemia and fatigue in people who are deficient in this mineral. It is also low in carbohydrates, which makes it a suitable option for people who follow a low-carb or keto diet.

What are the downsides of eating boneless smoked or cured ham?

While boneless smoked or cured ham can be tasty and nutritious, it also has some potential drawbacks that you should consider before including it in your diet. Firstly, ham is often high in sodium, which can lead to high blood pressure, water retention, and kidney problems, especially if you eat it in excess or have a sodium-sensitive condition. To reduce your sodium intake, you can look for low-sodium or no-salt-added ham, rinse the ham slices before eating them, or limit your portion size. Secondly, ham may contain nitrates and nitrites, which are chemicals that are added to cured meats as preservatives and colorants. Some studies suggest that high consumption of these chemicals may increase the risk of cancer, although the evidence is not yet conclusive. To minimize your exposure to nitrates and nitrites, you can choose uncured or nitrate-free ham, or eat ham in moderation.

How can you incorporate boneless smoked or cured ham in your diet?

There are many ways to enjoy boneless smoked or cured ham in your meals, depending on your taste and creativity. For example, you can use ham as a protein source in your breakfast omelets, frittatas, or quiches, or as a savory topping on your pizzas, salads, or sandwiches. You can also mix ham with scrambled eggs, cheese, and veggies for a filling and satisfying breakfast or lunch. Just be mindful of the portion size and the sodium content of the ham, and balance it with other nutritious and colorful ingredients for a balanced and wholesome meal.

How is boneless smoked or cured ham prepared or cooked?

Boneless smoked or cured ham is usually sold in a pre-cooked and sliced format, which means that you can eat it directly from the can or microwave it for a warm and juicy flavor. However, if you want to add some variety to your ham dishes, you can also bake, fry, or grill the ham slices and combine them with other ingredients, such as cheese, eggs, veggies, or fruits. You can also make a ham salad by mixing diced ham with mayo, mustard, pickles, and herbs, or a ham and cheese biscuit by stuffing ham and cheese inside a biscuit or croissant dough. Just make sure that the ham is heated or cooked to a safe temperature of at least 145°F to kill any harmful bacteria that may be present, and avoid keeping it at room temperature for more than two hours to prevent spoilage.

What are the alternatives to boneless smoked or cured ham?

If you're not a fan of boneless smoked or cured ham or want to try some other meat options, there are many alternatives that you can choose from. For example, you can opt for fresh or roasted chicken breast, turkey breast, or beef sirloin, which are low in fat and sodium and high in protein and iron. You can also try some plant-based options, such as tofu, tempeh, seitan, or legumes, which are rich in protein, fiber, and various vitamins and minerals. The key is to choose meat and meat alternatives that are minimally processed, low in sodium and fat, and rich in nutrients that your body needs for optimal health and performance.

Is boneless smoked or cured ham safe to eat?

Boneless smoked or cured ham is generally safe to eat if it is cooked and stored properly, and consumed in moderation as part of a balanced and varied diet. However, as with any processed meats, there is a potential risk of contamination with harmful bacteria, such as Listeria monocytogenes or Salmonella, which can cause foodborne illness, especially in people with weakened immune systems, pregnant women, or young children. To minimize the risk of food poisoning, you should always check the expiration date and packaging of the ham, wash your hands and surfaces before and after handling the ham, and cook or heat the ham to a safe temperature of at least 145°F. You should also avoid consuming the ham if it smells or looks spoiled or has a slimy or sticky texture.

How should you store boneless smoked or cured ham?

Boneless smoked or cured ham should be stored in the refrigerator or freezer to prevent spoilage and food waste. If you have opened the can or package, you can wrap the remaining ham slices tightly in plastic wrap or aluminum foil and store them in the fridge for up to 5 days. If you don't plan to eat them within this time frame, you can freeze them in a freezer-safe container or bag for up to 2 months. If you have cooked the ham and have leftovers, you should also put them in the fridge or freezer in an airtight container or bag, and label them with the date and contents. This will help you keep track of their freshness and avoid confusion or waste.

Can you freeze boneless smoked or cured ham?

Yes, you can freeze boneless smoked or cured ham for later use or to extend its shelf life. To freeze ham, you should first wrap it tightly in plastic wrap or aluminum foil, or put it in a freezer-safe container or bag. You can also separate the ham slices with wax paper or parchment paper to prevent them from sticking together. Then, label the package with the date and contents, and store it in the freezer for up to 2 months. When you want to use the frozen ham, you should thaw it in the fridge overnight or in the microwave on the defrost setting, and cook or heat it to a safe temperature before eating.