Slicing into the Nutrition: Calories and Benefits of Ham with 11% Fat

Ham is a popular deli meat that is commonly enjoyed in sandwiches, with eggs, in casseroles and more But there are many varieties of ham with different nutrition profiles. In this article, we’ll specifically look at the calorie and nutrient content of sliced ham containing approximately 11% fat

Overview of Ham Nutrition

In general ham is a good source of protein vitamins and minerals. However, nutrition content can vary based on factors like

• Cut of pork used – Ham can come from different areas of the pig such as the leg, shoulder, or hind.

• Processing method – Ham can be cured, smoked, air-dried, etc. using varying ingredients.

• Fat content – Ham fat percentage ranges from extra lean (5% fat or less) to regular or higher fat options.

• Additives – Things like syrup dextrose preservatives and flavoring also affect nutrition.

• Portion size – Nutrition info is typically for a thin deli slice (around 1 oz). More slices mean more calories.

When selecting ham, checking the nutrition facts label is the best way to understand its specific nutritional value. Now let’s focus on ham containing about 11% fat.

Nutrition Facts for Sliced Ham (11% Fat)

Here are the typical nutrition facts for a 1 ounce slice of sliced ham with approximately 11% fat content:

• Calories: 45
• Total Fat: 2.5g
• Saturated Fat: 1g
• Sodium: 360mg
• Total Carbohydrate: 1g
• Dietary Fiber: 0g
• Protein: 5g

As you can see, a slice of 11% fat ham contains just 45 calories. It also provides 5g of protein in each slice. Now let’s look closer at the other key nutrients.

Fat and Cholesterol

There are 2.5g total fat in each 1 ounce slice of the 11% fat ham. Saturated fat content is 1g. This ham provides relatively moderate amounts of both total and saturated fat for a serving of deli meat. There are also 16mg of cholesterol in each slice.

For comparison, ham with 5% fat or less contains about 1.5g of total fat per ounce. So the 11% fat ham has slightly more fat than the leanest options, but less than high fat varieties.

Sodium

A slice of the 11% fat ham delivers 360mg of sodium. That’s 15% of the recommended daily value. The majority of deli ham’s sodium comes from salt used during processing for preservation and flavor. Those limiting sodium intake may want to consume this ham in moderation.

Protein

With 5g of protein per slice, the 11% fat ham provides an excellent source of this important nutrient. Protein is necessary for building and repairing muscle tissue as well as supporting immunity and other body functions.

Carbohydrates

There is 1g of carbohydrate in a slice of the ham, which comes from natural sugars used to cure the meat. There is no dietary fiber, so the net carbs equal the total carbs. This makes ham a great choice for low carb diets.

Benefits of Choosing Ham with 11% Fat

While too much sodium should be limited, ham that contains about 11% fat offers several benefits:

• Higher in protein than ham with less fat. More satisfying for sandwiches.

• Provides more flavor than very lean ham. More enjoyable eating experience.

• Still lower in total fat than high fat deli meat options like bologna or salami.

• Contains healthy mono- and polyunsaturated fats our bodies need in moderation.

• Very low carb – Easy to incorporate into low carb or keto diets.

• Versatile for recipes needing deli meat with some fat for moisture.

So ham with around 11% fat content can be a smart choice for many people. It delivers more protein than leaner ham, along with some beneficial fats.

Tips for Enjoying Ham (11% Fat) as Part of a Healthy Diet

Here are some ways to keep sliced ham as part of a nutritious, balanced diet:

• Limit portions to about 1-2 oz to control calorie, fat and sodium intake. This is equivalent to 1-2 thin deli slices.

• Opt for low sodium ham whenever possible to reduce excess salt. Or rinse regular ham before eating.

• Pair with whole grains like whole wheat bread or brown rice to add fiber, vitamins and minerals.

• Add lettuce, tomato, avocado and other veggies to sandwiches for micronutrients.

• Stay hydrated by drinking water or herbal tea when consuming salty foods.

• Incorporate other lean proteins like poultry, fish, eggs, beans, nuts and seeds into your diet.

• Eat plenty of fresh fruits, vegetables, whole grains, and healthy fats from sources like olive oil, avocados and nuts.

Healthy and Creative Ways to Enjoy Ham

In addition to sandwiches, there are lots of nutritious ways to enjoy the flavor of ham with about 11% fat content:

• Roll up deli ham with cheese and veggies in lettuce leaves for a low carb wrap.

• Add ham to omelets or egg scrambles along with veggies like onions, peppers, and spinach.

• Use diced ham in place of bacon in recipes like quiche, frittatas or breakfast casseroles.

• Mix ham with roasted vegetables like Brussels sprouts or asparagus for extra flavor.

• Add ham to salad greens, pasta salads, or grain bowls for a protein boost.

• Stuff ham and cheese inside roasted peppers or zucchini boats for a tasty appetizer.

• Put ham slices on homemade pizza in place of higher fat pepperoni or sausage.

With a little creativity, ham can be used in many nutritious recipes beyond just sandwiches!

Healthier Alternatives to Ham with approximately 11% Fat

For those watching saturated fat or sodium intake, here are some alternatives to try:

• Turkey Breast – Typically lower in fat and sodium than ham.

• Chicken Breast – Grilled or roasted chicken makes a lean sandwich filling.

• Tuna – Flaked tuna is very high in protein with less fat than deli meats.

• Bean Spreads – Hummus, white bean spread, etc. provide plant-based protein.

• Nut Butters – Swap for peanut or almond butter on sandwiches.

• Falafel – Fried chickpea patties give a protein and fiber boost.

• Veggies – Lettuce, tomato, cucumbers, roasted veggies all work as fillings.

The Verdict on Ham with 11% Fat

When enjoyed in moderation, ham containing approximately 11% fat can be part of a healthy diet for most people. It provides more protein than leaner ham while still being reasonably low in total fat for a deli meat. The sodium content is moderate but can be managed by limiting portions, rinsing before eating and balancing with non-processed foods. Overall, 11% fat ham gives you flavor and satisfaction without going overboard on fat and calories.