If you're looking for a savory, low-sodium meat option, a thick slice of smoked or cured ham may be just what you need. One serve of a 4-1/2" x 2-1/2" x 3/8" slice of lean ham contains around 91 calories, making it a relatively low-calorie protein source.
Beyond its calorie content, low sodium smoked or cured ham also offers a range of vital nutrients like protein, vitamins, and minerals — all of which are necessary for a balanced diet.
Read on to learn more about this delicious and nutritious meat option and how it can fit into your healthy diet.
Calorie Content of Low Sodium Smoked or Cured Ham
As mentioned earlier, one thick slice of low sodium smoked or cured ham — around 4-1/2" x 2-1/2" x 3/8" in size — contains approximately 91 calories. If you're keeping track of your calorie intake, it's worth noting that the calorie count can vary slightly depending on the thickness of the slice and the type of ham you choose.
Low Sodium Smoked or Cured Ham Nutritional Facts
Low sodium smoked or cured ham is packed with essential nutrients that our bodies need to thrive, such as protein, vitamins, and minerals like iron and zinc. In particular, one thick slice of lean ham contains roughly 14 grams of protein, 0.5 grams of fat, and 1.2 grams of carbohydrates, making it a great choice for those looking to boost their protein intake.
How Many Calories in a Thick Slice of Low Sodium Smoked or Cured Ham?
As discussed earlier, a 4-1/2" x 2-1/2" x 3/8" thick slice of lean ham contains around 91 calories. However, if you're measuring your portions by weight, you'll want to note that a single ounce of smoked or cured ham contains roughly 37 calories.
Fat Content in Low Sodium Smoked or Cured Ham
When it comes to the fat content of low sodium smoked or cured ham, it's relatively low compared to other meats like beef or pork. As mentioned before, a thick slice of lean ham contains roughly 0.5 grams of fat per serving, making it a good low-fat protein source.
Protein Content in Low Sodium Smoked or Cured Ham
One of the main benefits of low sodium smoked or cured ham is its high protein content. A single thick slice of lean ham contains around 14 grams of protein, making it an excellent source of this vital nutrient. Protein is particularly important for building and repairing muscle tissue, as well as helping to maintain healthy skin, hair, and nails.
Vitamin and Mineral Content in Low Sodium Smoked or Cured Ham
In addition to being an excellent source of protein, low sodium smoked or cured ham is also packed with essential vitamins and minerals. For instance, a 4-1/2" x 2-1/2" x 3/8" slice of lean ham contains roughly 9% of your recommended daily value of iron and 6% of your recommended daily value of zinc. Furthermore, smoked or cured ham contains moderate amounts of other important vitamins like Vitamin B6, Vitamin B12, and Niacin.
Health Benefits of Low Sodium Smoked or Cured Ham
Besides being a great source of lean protein and essential vitamins and minerals, low sodium smoked or cured ham also offers a range of health benefits. For example, consuming lean meats like ham has been linked to improved heart health, reduced risk of certain cancers, and weight control.
Low Sodium Smoked or Cured Ham as Part of a Balanced Diet
Incorporating low sodium smoked or cured ham into a balanced diet can be a healthy way to get the protein and other essential nutrients your body needs. Try pairing lean ham with other healthy foods like whole grains, fresh fruits and vegetables, and low-fat dairy products to create a satisfying and nourishing meal.
Healthy Ways to Incorporate Low Sodium Smoked or Cured Ham in Your Meal Plan
There are many ways to incorporate low sodium smoked or cured ham into your meal plan. Here are a few ideas to get you started:
- Add diced ham to your favorite omelet or scrambled eggs.
- Top a bowl of mixed greens with sliced ham, boiled eggs, and fresh veggies for a hearty salad.
- Wrap lean ham around apple slices or asparagus spears for a nutritious snack.
- Layer sliced ham with low-fat cheese, avocado, and veggies for a tasty sandwich.
Low Sodium Smoked or Cured Ham: A Delicious and Nutritious Option
Overall, low sodium smoked or cured ham is a great choice for those looking for a savory, high-protein meat option that's packed with essential vitamins and minerals. Just be sure to choose lean cuts and to enjoy ham in moderation as part of a balanced diet.
"Low sodium smoked or cured ham is a flavorful and nutritious meat option that can be easily incorporated into a healthy diet. With its high protein content and essential vitamins and minerals, it's a great choice for those looking to boost their nutrient intake without adding excess calories or fat."
5 Frequently Asked Questions about Low Sodium Smoked Ham
1. How many calories are in a thick slice of low sodium smoked ham?
A thick slice of low sodium smoked ham that is lean only eaten contains approximately 91 calories.
2. Is low sodium smoked ham a healthy option?
Yes, low sodium smoked ham is a healthier option compared to regular smoked ham as it contains less salt and cholesterol. However, it should still be consumed in moderation as it is high in sodium and saturated fat.
3. What are some ways to prepare low sodium smoked ham?
Low sodium smoked ham can be used in a variety of dishes such as sandwiches, salads, soups, and casseroles. It can also be roasted or grilled for a delicious main dish.
4. How long can low sodium smoked ham be stored in the refrigerator?
Low sodium smoked ham can be stored in the refrigerator for up to 1 week if it is properly sealed and kept at a consistent temperature of 40°F or below.
5. Can low sodium smoked ham be frozen?
Yes, low sodium smoked ham can be frozen for up to 2 months. It is best to wrap it tightly in aluminum foil or plastic wrap and place it in a freezer-safe bag or container.