Protein
Sliced lean ham
Nutrition facts
Serving: 2 slices (50 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Protein | 8.5 g | |
| Carbs | 0.3 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0 g | 0 % |
| Fat | 1.7 g | 2 % |
| Saturated fat | 0.3 g | 2 % |
| Sodium | 640 mg | 28 % |
| Selenium | 16 µg | 29 % |
| Niacin (B3) | 3 mg | 18 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- “96% fat free” speaks to the fat, not the salt: two slices bring about 640 mg of sodium, 28% of the daily value, for only 50 kcal.
- “Water added” means the ham was injected with brine: less protein per 100 g (17 g) than fresh pork loin (around 21 g raw, more once cooked), and water in the weight.
Preparation
Two slices add protein to a meal for very few calories; sodium is the only counter that climbs fast. Heat until steaming if you belong to a group at risk of listeriosis (Health Canada).
To mention to a professional
- Sliced deli meats are a documented vehicle for Listeria: Health Canada advises pregnant, older, or immunocompromised people to avoid them unless heated until steaming.
- If you must limit sodium, two slices bring more than a quarter of the daily value.
Sources
- Ham, sliced, packaged (96% fat free, water added)
- USDA FoodData Central, SR Legacy (Ham, sliced, packaged, 96% fat free, water added ; Pork, fresh, loin)
- International Agency for Research on Cancer (IARC), 2015 (monograph 114, consumption of red meat and processed meat)
- Health Canada, Canada's Food Guide (limiting processed meats)
- Health Canada, Listeria and deli meat safety
- Sebranek and Bacus, 2007 (Meat Science, cured meat products without direct addition of nitrite or nitrate)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.