daily healthy diet
Ham is a meat that can have low salt if it has not been processed like cured, smoked, canned, infused with honey/sugar. So, fresh ham is healthier to eat. Ham can be prepared in different ways. However, processors tend to add salt, sugar, saturated fat and other ingredients to it.

Ham’s major contribution to our health is in protein. Protein is the building block to cells, tissue, hormones, enzymes, etc. Protein is critical to our good health.

Nutritional Information:

Amount Per Serving – 1 Cup (160 g)
*based on a 2,000 calorie diet
Cooked Percent (%)
Daily Value (DV)
Calories 101
Calories from Fat
Total Fat (g) 2
Saturated Fat (g) 1.4
Cholesterol (mg) 18.3
Vitamin K (mg)
Sodium (mg) 750.6
Potassium (mg) 137.6
Total Carbohydrates (g)
Dietary Fiber (g)
Sugars (g)
Manganese (mg)
Protein (g) 15
Vitamin A (IU)
Vitamin C (mg)
Niacin (mg) 2.3
Calcium (mg) 5
Vitamin B2 (riboflavin)(mg)
Folate (microgram – mcg)
Selenium (mcg) 8.67
Iron (mg)
Vitamin B6 (mg)
Phosphorous (mg) 320
Vitamin B1 (thiamin) (mg)
Magnesium (mg) 6.67

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