Is Ham Healthy? When it comes to sandwich meats, consider pigging out on smoky black forest ham. Processed meats may increase the risk of chronic diseases such as high blood pressure, cholesterol, heart problems, and bowel and stomach cancer. If you do choose to consume it, you should avoid adding sauces to prevent increasing the sodium content further. The recommended daily intake of vitamin B6 for an average adult under the age of 50 is 1.3 milligrams. Ham is a processed meat. Magnesium helps support a healthy immune system and keeps bones strong, while selenium helps prevent coronary heart disease, and thus, benefits heart health. USDA: Household USDA Foods Fact Sheet: Ham, Water Added, Fully Cooked, Frozen, USDA: Agricultural Research Service: Basic Report: 05219, Turkey, Breast, From Whole Bird, Non-Enhanced, Meat Only, Raw, USDA: Agricultural Research Service: Basic Report: 23567, Beef, Ground, 85% Lean Meat / 15% Fat, Raw, USDA: Agricultural Research Service: Basic Report: 15046, Fish, Mackerel, Atlantic, Raw, Harvard Health Publications: Avoid These Foods for a Healthier Heart, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. The same serving of light turkey meat contains more protein than ham and dark meat turkey. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Another perk is that it contains less sugar than honey versions. This means that it isn’t better than fresh protein sources, but is definitely better than gorging on junk and fried foods. D’Elia, L. et al., “Dietary salt intake and risk of gastric cancer,” National Center for Biotechnology Information,, last accessed March 21, 2017. However, when comparing the protein content of two meat types, other factors should also be considered. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. To answer that question, we must first take a look at its nutrition facts. So, if you need to choose between ham and turkey, always go for light meat turkey. Whether you're looking to bulk up or trim down, ham can play a role in your diet. All rights reserved. Terms of Use Home > Food Facts > Is Ham Healthy? Whether ham is a good choice for bodybuilding or not does depend on the quality of the ham you buy -- avoid cheap or deli-style ham and opt instead for a joint of ham you've cooked yourself with nothing added to it. A 28-gram serving of ham contains 16 milligrams of cholesterol and two grams of total fats, of which one gram of it comes from saturated fats. any of the products or services that are advertised on the web site. It also has good amounts of magnesium, selenium, zinc, and phosphorus. Vitamin B6 is necessary for muscular and nervous system function. Leaf Group Ltd. One ounce of ham contains two percent of iron and one percent of calcium. These include saturated fats, cholesterol, sodium content, and other elements that when consumed in excess, are likely to be harmful to our body. , Processed meats should be consumed occasionally and you should always avoid the prepackaged variety. Protein plays a crucial role in a bodybuilder's diet, as protein molecules are the building blocks for new muscle tissue. Health Benefits and Side Effects…, Top 20 Antihistamine Foods that Help Fight Inflammation. Meat is a good source of protein, but you should avoid processed meats at all costs, advises coach Charles Poliquin. Is ham rich in protein? . It also comes down to your goals and your diet. Although ham is rich in protein, you need to keep in mind that the same serving contains 365 milligrams of sodium, which provides 15% of the recommended daily intake. Rather than the processed ham, you can opt for a joint of ham and cook it with minimum sodium. The protein intake for a man with a sedentary lifestyle should be 56 grams per day, whereas a woman with an inactive lifestyle should consume about 46 grams. Ham is inexpensive meat to fill up on. The material appearing on LIVESTRONG.COM is for educational use only. Copyright Policy “Ham, sliced, regular (approximately 11% fat) Nutrition Facts & Calories,” SELF NutritionData; D’Elia, L. et al., “Dietary salt intake and risk of gastric cancer,” National Center for Biotechnology Information. Copyright © Choosing ham or turkey depends on the type of turkey you choose. A high-sodium diet may increase blood pressure and the risk of heart disease. Adults above 50 years and those with cardiac issues should limit their sodium intake to 1,500 milligrams per day to avoid the risk of heart disease, kidney malfunction, or stroke. All rights reserved. When packed with salad in sandwiches, it can be a healthy and protein-rich breakfast. Bodybuilding is centered around building your body’s muscles through weightlifting and nutrition. may earn compensation through affiliate links in this story. While the nutrition for different types of ham varies, the U.S. Department of Agriculture lists an 3-ounce serving of ham cooked from frozen as containing 130 calories, with 16 grams of protein and 6 grams of fat. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse According to the World Health Organization’s International Agency for Research on Cancer, consuming processed meats causes colorectal cancer. Ham has a good amount of thiamin and also has vitamin B6, B12, and C. Consumption of thiamin promotes digestion, improves memory, and has anti-aging properties. Ham can also be added to soups. A slice of 28 grams of ham contains 46 calories and 22 calories of it come from fats. However, there are better and healthier sources of protein. In the book, Built for Show, trainer Nate Green classifies ham as a category C food. Salt may be carcinogenic due to its reaction with the bacteria, Helicobacter pylori. diagnosis or treatment. Moderation is the best approach, with Harvard Medical School advising a maximum of two 2- to 3-ounce servings per week. It has 193 milligrams of omega-6 fatty acids and 16.8 milligrams omega-3 fatty acids. 2020 A 100-g serving of lean, roasted pork provides 9 g of fat, 199 calories and 27.6 g of protein. Mike Samuels started writing for his own fitness website and local publications in 2008. Not only is it more flavorful than ho-hum deli turkey or chicken breast, but this ham has an impressive protein-to-fat ratio of 10:1, making it particularly muscle-friendly. Black Forest Ham. A 100-gram serving of light meat turkey contains 157 calories, while the same serving of dark turkey contains 187 calories. A bodybuilder looking to optimize body composition and performance should be looking to limit potentially unhealthy foods as much as possible. You should always opt for a fresh protein option like chicken, eggs, and fish. Ham contains a healthy dose of protein and iron, but the type of ham you eat influences how nutritious the meat is. It isn't as lean as turkey breast, which has just over 1 gram of fat for the same amount. However, if we compare these stats to other fresh lean meats such as chicken, we realize that the same serving size of cooked chicken also has a good amount vitamin B compounds. Copyright © 2020 - FoodsForBetterHealth. A slice of 28 grams of ham contains 46 calories and 22 calories of it come from fats. But eating the same high-protein foods such as chicken, canned tuna and eggs can get boring, and it's important to get variety in your diet. Vitamin B6 helps maintain a healthy digestive system, and may help protect against stroke and high blood pressure. Although ham might not quite stack up to the quality of a grilled organic chicken breast or a free range egg, it is an acceptable option when no other protein sources are available.