Ham is not just the go-to main dish for holidays such as Christmas, St. Patrick’s Day, and Easter Sunday. Throughout the year, ham is also an entree at regular dinners as well as a supporting role in sandwiches, salads, and even on pizza! But is ham healthy?
This question especially comes from people struggling to improve eating habits or reach their weight loss goals and wonder if ham is healthy as a main course choice.
So what even is ham? This cut of pork, normally taken from a pig’s upper hind leg, is often sold cured. This can be either wet-cured or dry-cured ham. Some purchase it smoked for added flavor. Either way, it is mostly purchased after being cooked and ready to eat.
Let’s dive in and learn more about whether or not ham should frequently appear on your grocery list!
Is Ham Good For You?
In short, ham may not be the best choice of protein for your health because the health risks, such as the presence of high sodium and artificial preservatives, appear to outweigh the benefits. However, it is a low-calorie protein source and can be used in weight-loss meal plans if used in moderation.
Is Ham Healthy? Nutrition Facts
The answer depends on your medical condition, history, and food sensitivities. To be sure, consult your doctor or registered dietitian nutritionist. However, generally speaking, here are some basic nutrition facts about ham, including the calories in ham.
Eat three to four thin slices of ham for a serving, or about 57 grams. You’ll get the following from one slice of ham:[1]
Calories
19.6 kilocalories
Protein
3.18 grams
Fat
0.6 grams
Carbohydrates
0.38 grams
Vitamins And Minerals
- Sodium: 167 milligrams
- Phosphorus: 39.9 mg
- Zinc: .29 mg
- Potassium: 78.4 mg
- Iron: .14 mg
- Copper: .01 mg
- Magnesium: 3.29 mg
Artificial Ingredients And Additives
For many consumers, the artificial ingredients and additives in ham concern them. Specifically, we are concerned about sodium nitrite or potassium nitrite. These additives play a part in curing ham in preparation for a meal. These key ingredients provide flavor and protection against botulism. However, in large amounts, they are also considered to increase a person’s risk of cancer.
Health Benefits Of Ham
Is ham healthy for you? Ham does come with some interesting health benefits!
Nutritious
Ham is high in protein and other vital nutrients that support good health.
- Selenium[2] is thought to lower instances of thyroid and heart disease as well as specific types of cancer.
- Carnosine[3] is an amino acid compound rich in antioxidant and anti-aging properties that may also enhance athletic performance and brain function.
- Choline[4] is an essential nutrient for pregnant people. It can benefit the placental health of the fetus and then help babies who drink breast milk.
- Q10[5] is a coenzyme that improves outcomes for anyone suffering from heart issues and related metabolic conditions.
- Monounsaturated fats make up the bulk of the fatty acids in cured hams.
Aid Weight Loss
Is ham good for weight loss? Yes! Ham’s low-calorie density makes it especially helpful for people trying to lose weight.
When eaten in moderation, it is a protein that fills you up quickly. You’ll feel fuller for longer periods, and this helps reduce your chances of overeating and snacking between meals.
Is a ham sandwich healthy and part of a good weight-loss diet? Yes, just use whole wheat bread and fresh veggies like spinach, tomatoes, and onions. Avoid mayonnaise and go with mustard instead. This can be a tasty, low-calorie lunch.
Help Preserve Muscles
Like many pork products, ham contains amino acids that produce various high-quality protein sources. Making ham a regular part of your diet will help you maintain muscle mass and increase strength. This is especially true with older adults.
As mentioned above, ham also contains carnosine. This may improve athletic or exercise performance.
Anti-Inflammatory
Iberian, or Spanish-style ham, comes from black Iberian pigs. They eat a diet rich in grains, corn, acorns, grass, and other herbs. Some studies show that this type of ham might be better for your health[6] than others. It can counteract inflammation that comes from chronic conditions like high blood pressure and heart disease.
Potential Downsides Of Ham
May Increase Risk Of Cancer
Unfortunately, the most popular ways to cook ham are primarily curing and smoking, resulting in higher amounts of several compounds believed to cause cancer.[7] This list includes polycyclic aromatic hydrocarbons, N-nitroso compounds, and heterocyclic aromatic amines frequently present in processed ham. When the ham is reheated via grilling, barbecuing, and pan-frying, these compound levels increase even more.
Ham is also processed with nitrate- and nitrite-based preservatives. These chemicals help ham stay a pleasing, pink color while limiting bacterial growth and preventing rancidity. But they also may cause cancer in people who eat large amounts, especially colorectal, pancreatic, and prostate cancers.
High In Sodium
Ham may not be the best choice for someone trying to limit their salt intake. Processed red meat, in general, contains high amounts of salt. For example, only two slices of ham deliver an average of 334 milligrams of sodium. According to the Food and Drug Administration and the Centers for Disease Control, sodium should be limited to 2,300 milligrams[8] daily.
High salt intake increases your risk of chronic conditions such as high blood pressure, kidney failure, and heart disease. If you suffer from these conditions, you might want to limit the amount of ham you eat.
Contributes To Chronic Disease
Some studies show there may be a link between processed meats, like ham, and a few chronic illnesses or diseases. As mentioned above, some Spanish-style hams can actually protect you against inflammation. In comparison, other types of ham that are processed differently and eaten in large amounts can do the opposite.
It’s worth noting that many studies have tested red and processed meats in general rather than ham specifically. And what about white meat? Specifically, is ham healthier than turkey? While turkey is higher in fat and cholesterol and twice the calories, fresh turkey meat comes with less sodium and more vitamins and protein.
Researchers have also found it challenging to differentiate between the direct results of eating a diet high in processed meats with other contributing factors such as obesity, smoking, limited exercise, etc.
Can Cause Foodborne Illnesses
Thankfully, food poisoning outbreaks and incidents from ham specifically have gone down in recent years. However, sliced deli meat and processed meats in general, including ham, remain at an elevated risk for contamination by Staphylococcus, E. coli, and Pseudomonas[9] bacteria.
If you are at an increased risk for food poisoning or foodborne illnesses, you may want to avoid ham and all processed meats. This includes people with allergies, compromised immune systems, pregnant people, young children, and older adults.
Is ham healthier than other pork products, like bacon? Can bacon help you avoid foodborne illnesses? Both bacon and ham have similar risk factors for food poisoning, but bacon is considered a slightly healthier choice because it comes with fewer calories and fat.
How Much Ham You Should Eat?
The U.S. Department of Agriculture[10] recommends eating around 26 ounces or less of meat, eggs, and poultry weekly. They also recommend limiting processed meats and choosing from animal and plant-based proteins. Ham can be one of the multiple protein choices in a balanced diet.
Many different cancer organizations advise people to limit processed meat in their diets. This is especially true for those with higher risk factors for colorectal, prostate, stomach, and pancreatic cancers. If you have a family history of these or other chronic diseases, you may want to avoid ham or limit it to only special occasions.
What type of ham is healthy? Remember that fresh ham has less sodium and fewer carcinogens than cured ham or processed varieties. Always look at labels and compare ingredients.
Conclusion
Ham is a popular cut of pork that is typically sold either cured or preserved. Is uncured ham healthy? Yes, a fresh, low-fat cooked ham or Spanish-made ham might be a better and healthier choice. In moderation, eating ham can be a healthy and delicious protein choice that adds nutrients to your diet.
Is ham healthy for weight loss? Yes, because it helps you feel full and thus less likely to overeat and gain weight.
Combine the meat in your diet with plenty of fruits, vegetables, and regular exercise. Consult a physician or registered dietitian nutritionist for more specific advice.
+ 10 Sources
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/746952/nutrients
- Kato, M.A., Finley, D.J., Lubitz, C.C., Zhu, B., Moo, T.-A., Loeven, M.R., Ricci, J.A., Zarnegar, R., Katdare, M. and Fahey, T.J. (2009). Selenium Decreases Thyroid Cancer Cell Growth by Increasing Expression of GADD153 and GADD34. Nutrition and Cancer, [online] 62(1), pp.66–73. doi:https://doi.org/10.1080/01635580903191569.
- Jukic, I., Kolobaric, N., Stupin, A., Matic, A., Kozina, N., Mihaljevic, Z., Mihalj, M., Šušnjara, P., Stupin, M., Curic, Ž.B., Selthofer-Relatic, K., Kibel, A., Lukinac, A., Kolar, L., Kralik, G., Kralik, Z., Széchenyi, A., Jozanovic, M., Galovic, O. and Medvidovic-Kosanovic, M. (2021). Carnosine, Small but Mighty—Prospect of Use as Functional Ingredient for Functional Food Formulation. Antioxidants, [online] 10(7), p.1037. doi:https://doi.org/10.3390/antiox10071037.
- Zeisel, S.H. (2006). Choline: Critical Role During Fetal Development and Dietary Requirements in Adults. Annual Review of Nutrition, [online] 26(1), pp.229–250. doi:https://doi.org/10.1146/annurev.nutr.26.061505.111156.
- Zozina, V.I., Covantev, S., Goroshko, O.A., Krasnykh, L.M. and Kukes, V.G. (2018). Coenzyme Q10 in Cardiovascular and Metabolic Diseases: Current State of the Problem. Current Cardiology Reviews, [online] 14(3), pp.164–174. doi:https://doi.org/10.2174/1573403×14666180416115428.
- Fernández, J., de la Fuente, V.G., García, M.T.F., Sánchez, J.G., Redondo, B.I., Villar, C.J. and Lombó, F. (2020). A diet based on cured acorn-fed ham with oleic acid content promotes anti-inflammatory gut microbiota and prevents ulcerative colitis in an animal model. Lipids in Health and Disease, [online] 19(1). doi:https://doi.org/10.1186/s12944-020-01205-x.
- Turesky, R.J. (2018). Mechanistic Evidence for Red Meat and Processed Meat Intake and Cancer Risk: A Follow-up on the International Agency for Research on Cancer Evaluation of 2015. CHIMIA, [online] 72(10), p.718. doi:https://doi.org/10.2533/chimia.2018.718.
- CDC (2021). Sodium. [online] Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/heartdisease/sodium.htm
- Peruzy, M.F., Houf, K., Joossens, M., Yu, Z., Proroga, Y.T.R. and Murru, N. (2021). Evaluation of microbial contamination of different pork carcass areas through culture-dependent and independent methods in small-scale slaughterhouses. International Journal of Food Microbiology, [online] 336, p.108902. doi:https://doi.org/10.1016/j.ijfoodmicro.2020.108902.
- Dietary Guidelines for Americans. (n.d.). Available at: https://health.gov/sites/default/files/2020-01/DietaryGuidelines2010.pdf.