3 Oz Ham (Boneless, Extra Lean (Approx 5% Fat), Cured, Roasted) packs a punch when it comes to low-calorie, high-protein meat choices. At only 123 calories per serving, this ham is perfect for those who are watching their weight and looking to maintain a healthy diet.
This ham is also an excellent source of protein, with one serving containing approximately 20 grams. Protein is an essential nutrient that helps to build and repair muscle tissue and is particularly important for active individuals and athletes.
In this article, we'll explore the nutrient content of extra lean ham, look at some creative ways to incorporate it into your diet, and explore the potential health benefits of this delicious meat.
As previously mentioned, a 3 oz serving of boneless, extra lean ham contains only 123 calories. This makes it an excellent choice for those looking to maintain a healthy weight or lose weight. Compared to higher-fat meats like bacon, sausage, or salami, extra lean ham is a much better choice for individuals who are monitoring their calorie intake.
Extra lean ham is also an excellent source of protein, with one serving containing approximately 20 grams. Protein is essential for building and repairing muscle tissue in the body, making it an important nutrient for athletes and active individuals.
Fat and Cholesterol in Extra Lean Ham
Despite its delicious flavor, ham can be high in fat and cholesterol. However, extra lean ham is a much better choice for those looking to maintain a healthy diet. With only about 5% fat per serving, it is a low-fat source of protein that can be incorporated into a healthy diet. It is also relatively low in cholesterol, with one serving containing approximately 30 mg.
One drawback of ham, in general, is that it can be high in sodium. This is something to keep in mind if you are monitoring your salt intake. However, extra lean ham is a much better choice than other processed meats, like hot dogs or lunch meat, which can contain much higher levels of sodium. One serving of extra lean ham contains approximately 570 mg of sodium.
Vitamins and Minerals in Extra Lean Ham
Extra lean ham is also a good source of vitamins and minerals that are essential for overall health. These include thiamine, niacin, and vitamin B6, as well as minerals like zinc, magnesium, and phosphorus.
There are many creative ways to incorporate extra lean ham into your diet. Here are a few ideas:
- Add extra lean ham to omelets or frittatas for a protein-packed breakfast
- Use extra lean ham as a topping for pizzas or flatbreads
- Make a ham and vegetable stir-fry for a healthy dinner option
- Use extra lean ham in sandwiches or wraps for a quick and easy lunch option
If you are looking to reduce your intake of higher-fat meats like bacon or sausage, extra lean ham is a great alternative. It can be used in many of the same ways as these other meats but is much lower in fat and calories. This makes it an excellent choice for those looking to maintain a healthy diet and reduce their risk of heart disease and other health problems.
Ham Sandwich Ideas Using Extra Lean Ham
Extra lean ham is a great choice for sandwiches or wraps. Here are a few creative ideas for using extra lean ham in your lunchtime routine:
- Ham, cheese, and apple slices on whole-grain bread
- Ham, cucumber, and cream cheese on a whole wheat wrap
- Ham, avocado, and tomato on rye bread
- Ham, lettuce, and mustard on a whole-grain bagel
Like all meats, extra lean ham should be stored properly to prevent spoilage and ensure safety. Here are some tips for storing extra lean ham:
- Keep extra lean ham refrigerated at all times
- Use leftover ham within 3-4 days or freeze for later use
- Store ham slices in an airtight container or wrapped tightly in plastic wrap
While more research is needed, there are some potential health benefits to incorporating extra lean ham into your diet. These include:
- Increased protein intake, which can help to build and repair muscle tissue
- Lower calorie intake, which can help with weight management and reduce the risk of obesity-related health problems
- Nutrient-dense profile, which provides essential vitamins and minerals for overall health
- Convenient and tasty protein source for busy individuals or athletes
Extra lean ham is a great choice for individuals who are looking to maintain a healthy weight or reduce their intake of higher-fat meats. With its low calorie content and high protein, nutrient-dense profile, it is a tasty and convenient addition to any healthy diet.
FAQ about 3 oz Ham (Boneless, Extra Lean)
1. How many calories are in 3 oz of boneless, extra lean ham?
There are 123 calories in 3 oz of boneless, extra lean ham that is cured and roasted.
2. Is ham a good source of protein?
Yes, ham is a good source of protein. 3 oz of boneless, extra lean ham contains about 19 grams of protein.
3. Can I include ham in my low-fat diet?
Yes, boneless, extra lean ham is a good option for a low-fat diet since it contains only about 5% fat.
4. Is cured ham healthy?
Cured ham can be high in sodium and nitrates, which can be unhealthy in large amounts. It should be consumed in moderation as a part of a well-balanced diet.
5. How can I incorporate ham into my meals?
Ham can be added to salads, sandwiches, omelets, and pasta dishes. It can also be used as a protein source in soups and stews.