If you're looking for a delicious and satisfying meat option, you can't go wrong with 3 oz (84 g) of ham. Not only is it packed with flavor, but it's also surprisingly low in calories, with just 110 per serving.
But it's not just the calorie count that makes ham a great choice. It's also high in protein, vitamins, and minerals that can be beneficial for your health.
In this article, we'll explore the nutritional benefits of ham, as well as some tips for selecting and storing it to ensure it stays fresh and delicious for longer.
Calories in 3 oz (84 g) Ham
As mentioned earlier, 3 oz of ham contains just 110 calories, which makes it a great option for anyone looking to watch their calorie intake. This means you can enjoy a satisfying and flavorful meal without worrying about consuming too many calories. Of course, the number of calories in your ham can vary depending on the type and brand you choose. Some brands may add extra sugars or fats that can increase the calorie count, so it's always a good idea to check the label before you buy. Overall, ham is a relatively low-calorie meat option that can help you meet your nutritional goals without sacrificing flavor or satisfaction.
Protein content in Ham
In addition to being low in calories, ham is also high in protein. A 3 oz serving of ham contains around 13 grams of protein, which can help you feel full and satisfied for longer periods of time. Protein is also essential for building and repairing muscle tissue, as well as supporting the immune system and keeping your metabolism functioning properly. If you're looking to increase your protein intake, ham can be a great addition to your diet.
Carbohydrate content in Ham
One of the benefits of ham is that it's very low in carbohydrates. A 3 oz serving of ham contains less than 1 gram of carbohydrates, which makes it a great option for anyone following a low-carb or ketogenic diet. However, it's important to note that some types of ham may contain added sugars or carbohydrates, so be sure to check the label before you buy. Overall, ham can be a great source of protein and healthy fats without adding unnecessary carbs to your diet.
Fat content in Ham
While ham does contain some fat, it's generally considered a lean meat option. A 3 oz serving of ham contains around 5 grams of fat, with less than 2 grams of saturated fat. It's important to note that some types of ham may be higher in fat than others. For example, cured hams may contain more fat than fresh hams, so be sure to check the label before you buy. Overall, ham can be a healthy and satisfying meat option that provides a range of important nutrients without adding excess fat to your diet.
Health Benefits of Ham
In addition to being a great source of protein and other essential nutrients, ham may also offer a range of health benefits. For example, some studies have suggested that consuming lean meats like ham may help to lower the risk of heart disease and other chronic health conditions. Ham may also help to support healthy skin and hair thanks to its high vitamin and mineral content. Of course, it's important to consume ham in moderation as part of a balanced and varied diet to reap these benefits.
Ham as a source of vitamins and minerals
In addition to protein and other macronutrients, ham is also a great source of a range of vitamins and minerals. For example, a 3 oz serving of ham can provide 30% or more of your daily recommended intake of vitamins B6 and B12. Ham is also a good source of other essential vitamins and minerals, including zinc, phosphorus, and selenium. By including ham in your diet, you can help to ensure you're getting a range of important nutrients to support your overall health and wellbeing.
Sodium content in Ham
One of the downsides of ham is that it can be quite high in sodium. A 3 oz serving of ham can contain up to 800 mg of sodium, which is about 35% of your daily recommended intake. While sodium is an essential nutrient, consuming too much can increase your risk of high blood pressure and other health issues. To reduce the sodium content of your ham, try choosing lower-sodium options or rinsing your ham before cooking and serving.
Ham as a low-calorie meat option
As mentioned earlier, one of the benefits of ham is that it's relatively low in calories. This makes it a great option for anyone looking to manage their calorie intake or lose weight. To make ham an even healthier option, try pairing it with fiber-rich vegetables or whole grains like brown rice or quinoa to create a more balanced and satisfying meal. Overall, ham can be a great option for anyone looking to enjoy a tasty and satisfying meal without consuming excessive calories.
Tips for selecting and storing Ham
When shopping for ham, it's important to pay attention to the type and brand you choose. Look for lean, low-sodium options that are free from additives like sugar and preservatives. Once you've purchased your ham, be sure to store it properly to keep it fresh and delicious. Ham can be frozen for up to 6 months, or stored in the fridge for up to a week. By selecting and storing your ham with care, you can help to ensure it stays fresh and delicious for longer.
Ham in different meal types
Ham can be a versatile ingredient that can be used in a range of meal types. For example, you can use ham to add flavor and protein to omelets, salads, or sandwiches. Ham can also be incorporated into more complex dishes like quiches or pasta dishes, or used as a pizza topping for a satisfying and family-friendly meal. With its delicious flavor and range of nutritional benefits, ham can be a great way to mix up your meal routine and keep things interesting in the kitchen.
When it comes to ham, quality is key. Look for lean, low-sodium options that are free from additives and preservatives to ensure you're getting the most nutritional bang for your buck.
Frequently Asked Questions About Ham
1. Is ham a healthy food?
Ham is considered to be a processed meat, which means it can be high in sodium and other additives. Consuming large amounts of processed meat has been linked to an increased risk of certain health problems, such as heart disease and cancer. However, ham can still be part of a healthy diet in moderation and when chosen wisely.
2. How should ham be stored?
Ham should be stored in the refrigerator at a temperature of 40°F or lower. It should be consumed within a few days of opening the package, or within the expiration date listed on the package.
3. Can ham be frozen?
Yes, ham can be frozen for up to six months. It is best to wrap it tightly in plastic wrap or aluminum foil and store it in an airtight container or freezer bag.
4. How can ham be prepared?
Ham can be prepared in a variety of ways, including roasting, baking, grilling, or frying. It can also be eaten cold as a sandwich meat or added to salads and omelets.
5. What are some alternatives to ham?
If you are looking for a healthier alternative to ham, you can try turkey, chicken breast, or lean cuts of pork. You can also opt for vegetarian or vegan options such as tofu or seitan as a substitute for meat.