Ham is a popular protein around the holidays and a go-to choice for sandwiches and breakfast meats year-round. And while it is certainly tasty—especially when caramelized, smoked, or cured—it can also be high in sodium and sugar. However, when eaten thoughtfully and in moderation, ham can still be part of a balanced eating plan.
Ham is a good source of protein, offering nearly 19 grams of protein in a 3-ounce serving of cured, roasted ham. Meanwhile, a 4-ounce serving of sliced honey ham luncheon meat provides nearly 20 grams of protein.
Here is a breakdown of the protein content in various types of ham:
Type of Ham
Amount
Protein
Cured, roasted
3 ounces
19 grams
Sliced deli ham
4 ounces
20 grams
Ham steak
1 slice
11 grams
Ham sub sandwich
6 inch sub
17 grams
Prosciutto
2 slices
5 grams
SPAM (canned ham)
2 ounces
7 grams
The protein content in your ham is largely influenced by the amount of salt added, the type of curing process used, and how the pig was raised. Because salt helps preserve the meat and keeps the protein from breaking down, it is often used in the curing process. Nitrates may also be used to preserve the protein, but in high concentrations, they may not be healthy for some people.
Here are some ways in which a ham may be cured:
- Dry-curing: This process is used to make country hams and prosciutto. Because dry curing draws out moisture, a ham’s weight may be reduced by 18-25% during the process. The end result is a smaller amount of protein per ounce, but a more concentrated ham flavor. It can also be extremely salty.
- Wet or brine curing: As the most popular method for curing a ham, this method involves injecting fresh meat with a curing solution. This solution usually includes salt, sugar, nitrates, and other ingredients. The end result is a moist cut of meat that can have a somewhat salty flavor.
Overall, ham is an extremely salty meat. A 3-ounce serving of cured roasted ham has 1,170 milligrams of sodium. This means one serving has more than half (50.9%) of the recommended daily sodium intake.
Any food with 20% of the daily value (DV) of sodium is considered a high-sodium food. Eating these types of foods regularly can lead to high blood pressure. Here are some other risks associated with ham protein:
- Increases your risk of cancer: Processed meats, such as ham, have been linked to cancers like colon cancer, prostate cancer, and pancreatic cancer. Research has found that nitrates used in curing the ham may increase your cancer risk, too.
- Makes you more susceptible to heart disease: A 2020 study of more than 40,000 people found that eating processed meats like ham may increase your risk of heart disease. Another study looked at ultra-processed foods (UPFs) and found that people with the highest UPF intake had a 17% greater heart disease risk and a 9% greater stroke risk.
- Impacts your life expectancy: Studies have also consistently connected life expectancy with red meat consumption. For instance, a 2019 study found that increasing red meat intake, especially processed meats, leads to a greater risk of death.
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U.S. Department of Agriculture: FoodData Central. Pork, cured, ham, boneless, extra lean and regular, roasted.
U.S. Department of Agriculture: FoodData Central. Ham, honey, smoked, cooked.
U.S. Department of Agriculture: FoodData Central. Pork, cured, ham, steak, boneless, extra lean, unheated.
U.S. Department of Agriculture: FoodData Central. Fast foods, submarine sandwich, ham on white bread with lettuce and tomato.
U.S. Department of Agriculture: FoodData Central. Ham, prosciutto.
U.S. Department of Agriculture: FoodData Central. SPAM, classic.
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