Ham is a popular choice for sandwiches, salads, and even as a standalone snack. Whether you are watching your calorie intake or simply curious about the nutritional content of cooked ham, it’s important to know how many calories you are consuming. In this article, we will explore the calorie content of 100g of cooked ham and provide some additional nutritional information.

Calorie Content of 100g of Cooked Ham

On average, 100g of cooked ham contains approximately 145 calories. However, it’s worth noting that the exact calorie content may vary slightly depending on the specific brand or cooking method. It is always a good idea to check the packaging or consult a reliable source for accurate information.

Additional Nutritional Information

Aside from calories, cooked ham also provides several essential nutrients that are important for maintaining a balanced diet. Here are some additional nutritional facts for 100g of cooked ham:

  • Protein: Cooked ham is a great source of protein, with approximately 18g per 100g serving. Protein is essential for building and repairing tissues, as well as supporting healthy muscle function.
  • Fat: 100g of cooked ham typically contains around 7g of fat. It’s important to note that the fat content may vary depending on the type of ham and cooking method used. Opting for leaner cuts or trimming excess fat can help reduce the overall fat intake from cooked ham.
  • Carbohydrates: Cooked ham is relatively low in carbohydrates, with approximately 1g per 100g serving. This makes it a suitable choice for individuals following low-carb diets or those looking to manage their blood sugar levels.
  • Sodium: Ham, particularly processed varieties, tends to be higher in sodium. A 100g serving of cooked ham can contain around 700-1000mg of sodium. Individuals with high blood pressure or those on a low-sodium diet should consume ham in moderation.
  • Vitamins and Minerals: Cooked ham also provides various essential vitamins and minerals, including iron, zinc, and vitamins B6 and B12. These nutrients play crucial roles in supporting overall health and wellbeing.

Incorporating Cooked Ham Into a Balanced Diet

While cooked ham can be part of a healthy eating plan, it’s essential to consume it in moderation and consider the overall balance of your diet. Here are a few tips for incorporating cooked ham into a balanced diet:

  • Variety: Try to include a variety of protein sources in your diet, including lean meats like cooked ham, alongside other options like poultry, fish, beans, and legumes.
  • Portion Control: Keep an eye on your portion sizes to avoid overconsumption. Stick to the recommended serving size of 100g or adjust it based on your specific dietary needs and goals.
  • Meal Planning: Replace less nutritious options with a lean protein like cooked ham in your meals. For instance, you can use it as a topping for salads, a filling for wraps or sandwiches, or incorporate it into omelets or pasta dishes.
  • Balance with Vegetables: Pair cooked ham with a variety of vegetables to increase the overall nutrient density of your meals. This can help you feel more satisfied and provide a broader range of essential nutrients.

Remember, while cooked ham can be a part of a healthy eating plan, it’s crucial to consider the overall balance of your diet and lifestyle factors when making dietary choices. Consult with a healthcare professional or nutritionist to create a personalized plan that suits your specific needs and goals.

Incorporating cooked ham into your meals can provide a tasty and convenient source of protein with moderate calorie content. By understanding its nutritional profile and making informed choices, you can enjoy ham as part of a well-rounded diet.

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