How Many Calories Are in a Serving of Sliced Ham and Is It Healthy for Weight Loss?

Ham is raw pork meat cut from the back leg of a pig. A slice of ham has approximately 139 calories.

Sliced ham is popular as a sandwich meat or a dish at mealtime, but you may be wondering about the number of calories in ham and whether it is healthy for weight loss. 

This article will explore how ham is made, its different types, its nutritional value, and its risks, as well as its benefits.

Ham is raw pork meat cut from the back leg of a pig. Ham producers cut and clean the meat. After that, they process the ham by curing it with salt or smoking it. You can also get fresh ham, which is uncured. You can get ham with or without the bone.

Ham producers make ham in three ways:

Traditional cured or smoked ham with the bone. Pork meat from the hind legs of pigs is cut and transported to the processing plant according to its weight. Ham producers then trim some of the collar fat and skin. They pump brine or salt water into the meat using a syringe and tie it up with a net. Netting creates a distinct, rectangular pattern on the ham and keeps its shape intact during processing. 

The ham is then placed on a platform for thermal processing. Thermal processing involves heating the ham at more than 144 degrees Fahrenheit to kill the parasitic roundworms trichinella spiralis. The ham is then chilled, wrapped with paper, and boxed.

Boneless, premium ham. Ham producers source pork meat as usual but completely remove its fat and skin. They then pump brine into the meat, then massage and tumble the ham. They tie a net around the ham or encase it. For example, some producers use ham molds to shape the meat before processing. After processing, the ham is chilled, cut, and packaged.

Boneless, sectioned, or chopped and formed. These are made like boneless, premium hams, but the bicep muscles of the pig are cut into smaller pieces with the leg and knuckle muscles. The chopped pieces are then tumbled and massaged, so they stick to each other and form a larger piece.

Based on the way ham is processed, there are three types:

Fresh ham

Fresh ham is not processed. You’ll find plastic-wrapped or vacuum-packed fresh ham in the market. You can store it in your refrigerator for about a week.

Smoked ham

Ham producers smoke ham by burning moist sawdust or hardwood. They may also use liquid smoke to give the ham a smoky flavor. Smoking will give the ham a distinct color and kill some of the bacteria that grow on it.

Cured ham

You can buy cured ham in the market or make it at home. Depending on their size, hams must be stored at temperatures of less than 40 degrees Fahrenheit for 30 to 40 days to cure without spoilage. You’ll need salt to cure ham, and sometimes, sugar is added to balance the taste. Additionally, you can add ingredients like black pepper and ground cloves to improve the color, flavor, and aroma of ham. Some ham producers also use saltpeter or potassium nitrate to give a ham color and flavor and preserve it for longer.

You can dry-cure a ham by applying some combination of these ingredients to it and massaging it. Cured hams may also contain additional flavoring or ingredients such as water, sodium erythorbate, sodium nitrite, potassium, and magnesium, as well as soy or milk proteins to retain moisture.

After curing it, you can age the ham at higher temperatures for 3 to 6 months to give it flavor.

Calories in ham vary depending on whether it is cooked or raw. For instance, a 100-gram portion of cured, roasted ham has 139 calories. The amount of added ingredients and the method of curing or cooking can affect the number of calories in ham.

Here are some of the nutrients contained in one portion (145 grams) of sliced ham:

• 202 calories
• 32.2 grams of protein
• 7.4 grams of fat
• 1.54 grams of carbohydrates
• 0 grams of fiber
• 5.8 milligrams of calcium
• 1.2 milligrams of iron
• 31.9 milligrams of magnesium
• 447 milligrams of phosphorus
• 500 milligrams of potassium
• 1420 milligrams of sodium
• 2.61 milligrams of zinc

Ham also contains minerals like copper, manganese, and selenium, in addition to vitamins like thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, folate, betaine, vitamin B12, vitamin A, vitamin D, and vitamin E.

As mentioned, ham is rich in vitamins and minerals, which boost your immune system and keep your body healthy. It is also a rich source of protein and energy. 

On top of that, Ham has the following health benefits:

Reduces inflammation. Dry-cured ham contains compounds known as biopeptides. These prevent inflammatory responses in your body and protect your cells from disease and infection. However, beneficial biopeptides are not found in cooked ham.

Reduces cholesterol and may improve blood pressure. Animal studies show that active biopeptides found in dry-cured ham can help reduce blood pressure. They have antioxidant properties that can reduce inflammation and oxidative cell damage. They also prevent the build-up of cholesterol in your blood and improve blood lipid levels. So, having small quantities of ham may be good for your health.

Risks of ham include:

Chronic problems. Ham is processed red meat. Research shows that consumption of red meat may be associated with a higher risk of developing major chronic diseases. Consuming it in large quantities can have adverse health effects and worsen conditions like diabetes, heart disease, stroke, and cancer.

Cancer. A study showed that every 25 grams of processed meat you add to your diet can increase your risk of developing cancer. This includes a single slice of ham. If you eat processed and red meat every day, consider cutting down on your portion sizes.

Doctors recommend that people who eat too much meat should go down to less than 70 grams per day. This is equal to around 3 slices of ham. Eating less meat will lower your risk of developing cancer.

Roundworms. Raw, smoked ham may contain parasitic worms like roundworms or tapeworms. If you eat uncooked ham, these parasites can enter your body and cause an infection. To avoid such an infection, ensure that you cook a ham properly before eating it.

Can ham help you lose weight? Low-fat ham eaten in moderate amounts is unlikely to dramatically affect your weight. However, if you wish to lose weight, add fiber-rich foods like fruits and vegetables to your diet instead of meat.

The calories in ham may vary based on how it is cooked or cured. Eat ham in moderate amounts to maintain your weight and avoid the risks associated with red meat.