Ham is a cut of pork that’s typically cured and preserved, rich in protein and several beneficial nutrients. But eating too much processed meat may raise your risk of certain cancers.
You’ve probably had ham on sandwiches or with holiday meals. It’s a popular deli meat, appetizer, and main dish.
It’s a pork product that comes from pigs’ legs. The red meat is usually preserved with salt or smoke, though this process varies depending on the type.
Ham is high in protein but low in carbs, fat, and fiber. It’s also low in calories when eaten alone.
Just 2 ounces (57 grams) — approximately 3–4 thin slices — of ham provide (1, 2, 3):
Ham is especially high in selenium; depending on the type, it gives you up to 2076% of the daily value (DV) for 2 ounces (57% grams). Selenium is an essential nutrient that aids reproduction, DNA construction, and defense from infections (2, 3, 4).
Compared with poultry and fish, pork products like ham are higher in iron, thiamine, and other B vitamins. Yet, pork may be lower in some nutrients than other red meats, such as beef (5).
Ham also provides all nine essential amino acids, making it a complete protein. Amino acids are important for metabolism, gene expression, and cell communication (6, 7, 8, 9). They help make proteins.
Also, this well-known red meat has good amounts of phosphorus, zinc, and potassium, all of which help your body make energy, fight off infections, and keep your heart healthy (10, 11, 12).
Also, ham and other meats have a lot of carnosine, choline, and coenzyme Q10, which are chemicals that help your body make energy and send messages between cells (13)
Ham begins as a piece of raw pork cut from the hind legs of a pig. It’s then cleaned and cured using one or more of the following methods (14):
Some products like canned ham are mechanically formed. This method preserves, flavors, and finely chops muscle meat from the pig’s leg, then reshapes and packages it.
Cured and mechanically formed hams are the most common, but you can also buy fresh raw ham. Because this type isn’t cured or cooked, you must cook it fully before it’s safe to eat. Cooking a fresh ham takes longer than reheating a cured ham.
Remember that ham’s nutritional value depends on things like the type of pig feed used and the way it was processed (15).
One study found that dry-cured ham had significantly lower levels of the beneficial antioxidant glutathione than fresh pork. Still, most compounds were unchanged, and some amino acid levels even increased after curing (16).
Ham looks and tastes differently depending on the type, as well as where you live. Many cultures maintain unique methods of curing ham.
These varieties differ in nutritional value. The nutrients in 2 ounces (57 grams) of different kinds of ham are shown in this table (17, 18, 19, 20, 21, 22, 23, 24):
As you can see, chopped ham packs far more calories than most other types. There is a wide range in the amount of protein, fat, and sodium. Jamón usually has the most protein, chopped ham the most fat, and country ham the most salt.
The humble ham sandwich is a lunchbox staple beloved by kids and adults alike It’s quick and easy to throw together, customizable to your tastes, and hits the spot when you’re hungry But if you’re watching your weight, you may be wondering – is a ham sandwich actually fattening?
As an occasional diet coach and ham sandwich enthusiast, I’ve done a deep dive into the nutrition facts. While ham sandwiches aren’t the most diet-friendly choice, they aren’t nutritional nightmares either. With smart tweaks and portion control, you can work this classic into a healthy weight loss plan.
In this article, I’ll provide a nutritional breakdown of ham sandwiches and how they fit into a balanced calorie-controlled diet. You’ll also learn actionable tips for making your ham sandwiches more weight loss friendly. Let’s dig in!
A Nutritional Breakdown of Ham Sandwiches
The basic ham sandwich recipe contains just ham, bread, and condiments like mayo or mustard. But nutrition facts can vary widely based on your specific ingredients. Here’s an overview of the common components:
Ham
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High in protein providing 11g per 2oz serving. This helps you feel full.
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Also contains some B vitamins zinc, selenium and iron.
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Can be quite high in sodium, providing over 25% of the daily value per serving.
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Processed deli ham tends to be higher in preservatives like nitrates.
Bread
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Refined white bread has little nutritional value and spikes blood sugar. Whole grain is a better choice.
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Two slices of bread contribute 200-300 calories on average.
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Provides some fiber and B vitamins. Look for at least 2-3g fiber per slice.
Mayo
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Adds nearly 100 calories and 10g of fat per tablespoon. Light mayo cuts calories in half.
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Provides a small amount of beneficial omega-3s.
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Adds moisture and flavor, but many switch to mustard or hummus to cut calories.
Lettuce, Tomato, Onion
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Fresh veggies add fiber, vitamins A, C, and K, and antioxidants with few calories.
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Make sandwiches more filling and nutritious.
When you add it all up, a ham sandwich made with 2 slices of bread, 2oz ham, 1-2 tbsp mayo comes to around 400-550 calories. That’s a significant part of your daily intake in just one meal!
Now let’s analyze how ham sandwiches fit into a weight loss diet.
Can You Eat Ham Sandwiches When Dieting?
Ham sandwiches can absolutely be part of a balanced weight loss diet—in moderation. Here are a few factors to consider:
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Portion sizes matter. To limit calories, keep sandwiches under 400 calories with single servings of ham and light condiments.
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Eat them in place of higher calorie fast food options like burgers or fried chicken sandwiches for a slimming swap.
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Pair with nutrient dense foods like salads, fruits and yogurt to round out the meal.
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** Limit to 1-2 times per week** as part of a varied, portion-controlled diet for best results.
The bottom line? While ham sandwiches aren’t the leanest lunch option, they can be worked into a reduced calorie diet with some adjustments to ingredients and serving sizes.
7 Tips for Making Ham Sandwiches Healthier
Making just a few tweaks can transform your ham sandwich into a slimming snack or 300-400 calorie lunch. Here are my top tips:
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Choose whole grain bread for maximum nutrition and fiber. Look for at least 3g fiber per slice.
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Load up on veggies like lettuce, tomatoes, onions, pickles and peppers to add bulk.
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Use mustard or hummus instead of mayo to slash calories and fat.
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Limit ham to 1-2 oz and choose lower sodium deli meat to reduce bloating.
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Swap chips or fries for a side salad with light dressing or a piece of fruit.
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Skip sugary drinks and have water or unsweetened tea instead.
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Watch condiments like honey mustard or mayo-based sauces which can add unnecessary calories.
With smart substitutes and side swaps, you can enjoy ham sandwiches more often while losing weight.
Sample 400 Calorie Ham Sandwich Meals for Weight Loss
To give you an idea of how to put this into practice, here are a few 400 calorie ham sandwich lunch options perfect for weight loss:
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Ham and cheese sandwich on whole wheat with lettuce, tomato, mustard and light mayo + apple + baby carrots
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Open-faced ham sandwich on whole grain toast with sliced avocado + side salad with balsamic vinaigrette
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Ham sandwich wrap with hummus, lettuce, onion and low fat shredded cheese + Greek yogurt + strawberries
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Ham and provolone panini with roasted red peppers + cucumber and chickpea salad
As you can see, with sensible portions and mix-ins, you can enjoy a satisfying ham sandwich and still meet your weight loss goals.
Should You Avoid Ham Sandwiches Altogether When Dieting?
Some people may wonder if it’s better to nix ham sandwiches completely when trying to lose weight. I would advise against this, as banning your favorite foods can backfire. Deprivation often leads to intensified cravings and binge eating.
The healthiest approach is incorporating the treats you love in moderation. Having a 400 calorie ham sandwich with nutritious sides once or twice a week will not sabotage your diet. It gives you something to look forward to without derailing progress. Just be mindful of portions.
That said, if you have ham sandwiches daily, switching out a few for lower cal alternatives like turkey, roast beef, tuna or veggie sandwiches can accelerate weight loss. But removing them fully from your diet is unnecessary. Moderation and balance is key.
The Takeaway: Enjoy Ham Sandwiches Guilt-Free
Ham sandwiches can absolutely be part of a balanced, calorie-controlled diet geared towards weight loss. With sensible portions, nutritious accompaniments and ingredient swaps, you can make this classic sandwich work for your health goals. Savor the occasional ham sandwich without guilt knowing it won’t counteract your overall healthy eating pattern.
May support weight loss
Eating low-calorie foods on a regular basis may help you lose weight by making you feel full for longer. It shows how many calories are in a certain amount of food based on its weight (in grams) or volume (in milliliters) (37)
It’s measured on this scale (38):
- Low: 1.5 or below
- Medium: 1.5–2.25
- High: 2.25 or more
Sliced ham clocks in at 1. 2, giving it a low calorie density. Thus, it may be a good protein to eat in moderation if you’re trying to lose weight.
Still, water-rich foods with a low calorie density, such as fruits and vegetables, make even better choices for weight loss (39).
May increase your risk of cancer
Curing and smoking — the primary cooking methods for ham — result in higher concentrations of several known carcinogens, including polycyclic aromatic hydrocarbons (PAHs), N-nitroso compounds (NOCs), and heterocyclic aromatic amines (HAAs) (5, 52, 53).
Levels of these compounds increase even more when ham is reheated using high-temperature cooking methods like grilling, pan-frying, and barbecuing (5, 52, 53).
Also, nitrate- and nitrite-based preservatives may also cause cancer. These are sometimes added to ham to keep its color, stop bacteria from growing, and keep it from going bad.
The International Agency for Research on Cancer (IARC) says that cancers of the colon, pancreas, and possibly the prostate can be caused by processed meats like ham (5, 52, 53).
Ham Sandwich — Calories?
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