Are you looking for a protein-rich food that is both healthy and delicious? Look no further than uncured smoked ham! One serving (3 oz) of this tasty meat contains just 120 calories.
But it's not just low in calories - uncured smoked ham is also a good source of protein. In fact, one serving contains 13 grams of protein, making it a great option for those looking to increase their protein intake.
In this article, we'll explore the nutritional benefits of uncured smoked ham, as well as some tips on how to incorporate it into your diet and store it properly for maximum freshness.
Calories in Uncured Smoked Ham
As mentioned earlier, one serving (3 oz) of uncured smoked ham contains just 120 calories. This makes it a great option for those who are watching their calorie intake but still want to enjoy a delicious and satisfying meal.
Fat Content of Uncured Smoked Ham
While uncured smoked ham is low in calories, it does contain some fat. One serving (3 oz) contains 5 grams of fat, which is about 8% of your daily recommended intake. However, the type of fat found in uncured smoked ham is generally considered to be healthy. It contains mostly monounsaturated and polyunsaturated fats, which can help reduce your risk of heart disease when consumed in moderation.
Protein in Uncured Smoked Ham
One of the biggest benefits of uncured smoked ham is its high protein content. One serving (3 oz) contains 13 grams of protein, which is about 26% of your daily recommended intake. Protein is an essential nutrient that your body needs to build and repair tissues, as well as produce enzymes and hormones. Eating foods that are high in protein can also help you feel fuller for longer, making it easier to stick to a healthy diet.
Carbohydrates in Uncured Smoked Ham
Uncured smoked ham is a low-carbohydrate food, making it a great option for those who are following a low-carb or keto diet. One serving (3 oz) contains just 1 gram of carbohydrates, which is less than 1% of your daily recommended intake.
Sodium Content of Uncured Smoked Ham
One thing to watch out for when it comes to uncured smoked ham is its sodium content. One serving (3 oz) contains 660 milligrams of sodium, which is about 28% of your daily recommended intake. While sodium is an important nutrient that your body needs to function properly, consuming too much can increase your risk of high blood pressure and heart disease. If you are watching your sodium intake, be sure to eat uncured smoked ham in moderation and balance it out with other low-sodium foods.
Cholesterol in Uncured Smoked Ham
Another potential downside of uncured smoked ham is its cholesterol content. One serving (3 oz) contains 45 milligrams of cholesterol, which is about 15% of your daily recommended intake. While cholesterol is an important nutrient that your body needs to function properly, consuming too much can increase your risk of heart disease. If you have high cholesterol or are at risk of heart disease, be sure to eat uncured smoked ham in moderation and balance it out with other low-cholesterol foods.
Vitamins and Minerals in Uncured Smoked Ham
Uncured smoked ham is a good source of several key vitamins and minerals. One serving (3 oz) contains:
- 2% of your daily recommended intake of vitamin A
- 4% of your daily recommended intake of vitamin C
- 6% of your daily recommended intake of iron
- 2% of your daily recommended intake of calcium
While these amounts may not seem like much, they can add up over time and contribute to your overall nutrient intake.
Health Benefits of Uncured Smoked Ham
In addition to being a good source of protein and several key vitamins and minerals, uncured smoked ham has several potential health benefits. For example, some studies have suggested that consuming lean meats like ham can help lower your risk of heart disease, stroke, and certain types of cancer. Additionally, the protein found in uncured smoked ham can help you build and maintain muscle mass, which is important for overall health and wellness.
How to Incorporate Uncured Smoked Ham in Your Diet
Now that you know about the many nutritional benefits of uncured smoked ham, you may be wondering how to incorporate it into your diet. Here are a few ideas to get you started:
- Make a ham and cheese sandwich for a quick and easy lunch
- Add diced ham to omelettes or scrambled eggs for a protein-packed breakfast
- Use ham as a topping for homemade pizzas or salads
- Add chopped ham to soups, stews, or casseroles for extra flavor and protein
Tips for Choosing and Storing Uncured Smoked Ham
When shopping for uncured smoked ham, look for products that are free from added sugars and preservatives. Additionally, be sure to check the sodium and cholesterol content to ensure that you are making a healthy choice. To store uncured smoked ham, wrap it tightly in plastic wrap or aluminum foil and keep it in the refrigerator. For best results, consume it within 5-7 days of purchase. By following these tips, you can enjoy the many nutritional benefits of uncured smoked ham while keeping your diet and your health on track.
5 Frequently Asked Questions About Uncured Smoked Ham
1. What makes uncured smoked ham different from regular ham?
Uncured smoked ham is not treated with nitrates or nitrites, while regular ham is. This means that uncured smoked ham may be slightly healthier, as some studies suggest that nitrates and nitrites may be linked to certain health issues.
2. How is uncured smoked ham made?
Uncured smoked ham is made by smoking raw pork, with no added nitrates or nitrites, at a low temperature. This gives it its characteristic smoky flavor and aroma.
3. Is uncured smoked ham safe to eat?
Yes, uncured smoked ham is safe to eat. While the lack of nitrates or nitrites means that it may have a shorter shelf life than regular ham, it is still a perfectly safe and delicious option for anyone in good health.
4. How should I store my uncured smoked ham?
Your uncured smoked ham should be stored in the refrigerator at a temperature between 34 and 40 degrees Fahrenheit. Be sure to use it within 3-5 days after opening the package.
5. What are some serving suggestions for uncured smoked ham?
Uncured smoked ham can be sliced thin for sandwiches or diced and added to a salad. It also makes a great addition to scrambled eggs or quiche. And of course, it can be enjoyed on its own as a delicious and satisfying snack!