If you're looking for a low-calorie option for your sandwiches, soups, salads or omelettes, 1 oz of whole, lean only, cured ham is a great choice. Not only is it a good source of protein, but it's also low in calories, making it an ideal choice for those trying to lose weight or maintain their weight. With only 42 calories per serving, it's a delicious and healthy option that you can enjoy without any guilt.
Ham is a low-fat meat that is rich in protein and essential nutrients. It's an excellent source of vitamin B6, vitamin B12, zinc, and iron. It also contains selenium, which is known for its anti-inflammatory benefits, and phosphorus, which is essential for healthy bones and teeth. Overall, ham is a healthy and nutritious food that can be enjoyed as part of a balanced diet.
In this article, we'll explore the nutritional value of ham, compare it to bacon, discuss the benefits of eating ham, share some low-calorie ham recipes, and provide tips on how to incorporate ham into a healthy diet.
Calories in 1 Oz Ham
A 1 oz serving of whole, lean only, cured ham contains approximately 42 calories.
Protein in 1 Oz Ham
A 1 oz serving of whole, lean only, cured ham contains approximately 6 grams of protein, making it an excellent source of high-quality protein.
Carbohydrates in 1 Oz Ham
Ham contains no carbohydrates, making it an excellent choice for people following a low-carb or ketogenic diet.
Fat in 1 Oz Ham
A 1 oz serving of whole, lean only, cured ham contains approximately 1 gram of fat, making it a low-fat food that is ideal for people trying to maintain a healthy weight.
Vitamins in 1 Oz Ham
Ham is a good source of vitamin B6, which is essential for brain health and the nervous system. It's also a rich source of vitamin B12, which is necessary for the formation of red blood cells and DNA. Zinc, another essential nutrient found in ham, plays a crucial role in the immune system and wound healing.
Minerals in 1 Oz Ham
Ham is a good source of iron, which is necessary for the formation of red blood cells and proper oxygenation of the body's tissues. It also contains selenium, which is an antioxidant that helps reduce inflammation and protect against oxidative stress. Phosphorus, another mineral found in ham, is critical for healthy bones and teeth.
Ham vs Bacon: Which is Healthier?
When it comes to ham vs bacon, ham is the healthier choice. Bacon is much higher in calories, fat, and sodium than ham, and it contains nitrates that have been linked to an increased risk of cancer. While ham also contains nitrates, the amount is much lower than that in bacon.
Benefits of Eating Ham
Eating ham can provide several health benefits, including improving muscle growth and repair, boosting the immune system, reducing inflammation, and promoting healthy bones and teeth. It's also a great source of protein, which can help you feel full and satisfied for longer periods, making it an excellent food to include in your weight loss journey.
Low-Calorie Ham Recipes
There are several low-calorie ham recipes that you can try, including ham and egg cups, ham and vegetable stir-fry, ham and cheese salad, and ham and broccoli quiche. These recipes are easy to make and can be customized according to your taste preferences. They're also a great way to include ham in your diet without consuming too many calories.
How to Incorporate Ham into a Healthy Diet
There are many ways to incorporate ham into a healthy diet. One way is to use it as a low-fat and high-protein alternative to bacon in your breakfast sandwiches and wraps. You can also add ham to your salads, soups, and omelets to increase the protein content without adding too many calories. Ham can also be enjoyed as a snack or appetizer, paired with fresh fruits, vegetables, and whole-grain crackers.
Frequently Asked Questions About Lean Ham
1. How many calories are in one ounce of lean ham?
One ounce of whole, lean, cured ham contains 42 calories.
2. Is lean ham healthy?
Lean ham is a good source of protein and low in fat content. However, ham is high in sodium, so it should be consumed in moderation as a part of a balanced diet.
3. Can people with high blood pressure eat lean ham?
People with high blood pressure should limit their intake of high-sodium foods like ham. However, lean ham can be eaten in moderation as a part of a balanced diet that meets their dietary restrictions.
4. Can lean ham be a part of a weight loss diet?
Lean ham is a low-calorie, high-protein food that can be included as a part of a weight loss diet. However, it should be consumed in moderation due to its high sodium content.
5. How can lean ham be incorporated into a balanced diet?
Lean ham can be incorporated into a balanced diet by consuming it in moderation, choosing lower-sodium varieties, and pairing it with other nutritious foods like vegetables and whole grains.