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 holidays just wouldn’t feel complete without a beautifully glazed honey baked ham as the centerpiece of the feast. That signature sweet aroma and perfect spiral slices make it a nostalgic part of many families’ celebrations. But is loading up your plate with multiple servings of this holiday staple doing your body any favors? As a nutritionist, I often get questions about whether honey baked ham is actually a healthy choice compared to other meats. In this article I’ll take a closer look at the nutrition stats and share helpful tips for enjoying honey baked ham in a healthier way.
An Overview of Honey Baked Ham
Chances are if you’ve ever attended a potluck or catered event in the US., you’ve tried honey baked ham This beloved treat has been around since 1957 when the first HoneyBaked Ham store opened in Michigan. Today it remains a holiday favorite for gatherings large and small.
As the name implies, honey baked ham gets its signature sweet and salty flavor from a glaze made with honey and other ingredients like brown sugar and pineapple juice. The ham is spiral sliced to ensure even glaze distribution with each mouthwatering bite. While the exact recipe is a closely guarded secret, the glaze provides a lovely balance of sweet and savory flavors.
Honey baked ham arrives to stores fully cooked and spiral sliced, ready for heating and serving. For time-crunched hosts, it’s a convenient choice that requires minimal prep. Due to its popularity, pre-cooked honey baked ham can now be found at most grocery store chains nationwide, available year-round.
Analyzing the Nutrition Profile of Honey Baked Ham
Now let’s take a look at the nutrition profile of honey baked ham to see how healthy it really is A 3-ounce serving contains
- 160 calories
- 9g fat
- 2g saturated fat
- 450mg sodium (18% DV)
- 1g carbohydrates
- 15g protein
Right off the bat, you can see that honey baked ham is high in sodium, with almost a quarter of the recommended daily value in just one small serving. The American Heart Association recommends limiting sodium to 1500mg per day at most, so honey baked ham will use up a sizable chunk of your allotment.
Honey baked ham does provide a good amount of protein for building muscle and keeping you feeling satisfied. However, the high sodium levels and processing methods are concerning.
The Potential Health Risks of Processed Meats Like Honey Baked Ham
While the occasional slice of honey baked ham is perfectly fine, there are some potential health implications to be aware of if eaten regularly:
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Increased Cancer Risk: Studies show a link between frequent processed meat consumption and certain cancers like colorectal cancer. Risk rises as intake increases.
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Higher Sodium: Most processed meats are high in sodium, which can contribute to high blood pressure and fluid retention when consumed often.
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Harmful Chemicals: Cured and smoked meats may contain carcinogenic compounds when cooked at high temperatures.
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Obesity: Frequent processed meat intake is associated with weight gain, obesity, and metabolic syndrome over time.
The bottom line is that while having the occasional slice of honey baked ham is unlikely to cause harm, regular intake several times a week may negatively impact health in the long run. Moderation is key.
Healthier Ways to Enjoy Honey Baked Ham
If honey baked ham is a cherished part of your holiday traditions, here are some tips for enjoying it in a more waistline-friendly way:
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Stick to a smaller portion size like 1-2 thin slices rather than a huge hunk.
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Opt for lower-sodium versions when possible to reduce the sodium blast.
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Pair it with lots of low calorie, fiber-rich veggies and fruits to help balance the meal.
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Load up on other lean proteins like turkey, fish, and beans as your main sources at the meal.
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Skip high-sodium sides like scalloped potatoes and go for roasted veggies instead.
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Stay hydrated before, during, and after eating to counter fluid retention.
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Limit yourself to only a few holiday indulgences per year rather than making it a regular habit.
Healthy Swaps to Satisfy Your Honey Baked Ham Craving
If you love the sweet and savory flavor but want to skip the processed meat, here are some healthier ideas:
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Maple Glazed Turkey Breast – Brush sliced turkey with a maple syrup glaze
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Baked Salmon with Honey Mustard – Top salmon fillets with a honey Dijon glaze
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Roasted Pork Tenderloin – Coat pork with brown sugar and spices before roasting
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Glazed Ham Steak – Pick an uncured, fresh ham steak and glaze with brown sugar
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Baked Beans – Kidney beans baked with molasses, honey, and bacon bits
With some creativity, you can recreate that signature glazed, spiral-cut flavor with less processed options. Focus on quality ingredients and healthier cooking techniques.
The Final Verdict on Honey Baked Ham
At the end of the day, honey baked ham holds a special place in many families’ holiday traditions thanks to its convenience, flavor, and nostalgia. However, its high sodium levels and processed nature are downsides from a nutrition perspective.
While having a few slices of honey baked ham at holiday gatherings is unlikely to do major harm, regular intake multiple times a week promotes health risks over time. For the healthiest approach, stick to a modest portion, pair with veggies, and limit processed meats in your regular diet.
So this holiday season, certainly relish a slice or two of sweet honey baked ham in moderation. But for everyday meals, opt for fresh, unprocessed proteins like turkey, salmon, and beans to nourish your body right.
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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 help maintain muscle mass
Since ham and other pork products contain many amino acids, they’re often considered high quality protein sources. Most likely, eating these proteins on a regular basis may help keep muscle mass and strength up, especially in older adults (40).
Moreover, ham is a good source of the molecule carnosine, which may improve exercise performance (41, 42).
Nevertheless, some studies suggest that the association between dietary protein intake and muscle mass isn’t as strong as initially thought (43).
Why is Honey Baked Ham Worth It?
FAQ
Is Honey Baked Ham considered processed meat?
What is the healthiest ham to eat?
Is Honey Baked Ham real ham?
What is so special about Honey Baked Ham?
What is Honey Baked Ham?
Honey Baked Ham is a holiday tradition everyone looks forward to! Sweet and smoky with succulent spices, this copycat recipe tastes just like the original. Honey Baked Ham was a centerpiece at many Christmas Eve and Easter dinners growing up. Our parents often purchased it at one of our favorite places, the Honey Baked Ham store.
Is honey baked ham gluten free?
Yes, all the products from that brand, such as the hams, turkey breasts and whole turkeys are gluten-free. Always check the gluten-free logo in the products you choose.
Is ham good for You?
Eating ham occasionally may offer several health benefits. Ham is rich in protein, minerals, and other nutrients that support optimal health. The most notable include: Selenium. Although evidence is limited, normal blood levels of selenium are linked to lower rates of thyroid disease, heart disease, and some types of cancer (25 Trusted Source ).
Is Ham a good protein?
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.