There arent many foods quite as quirky as canned ham. Preserved meat that is high in protein is the last thing most of us would pick up at the store these days. It’s old-fashioned and, to be honest, pretty bland. The hard, pale pink outside isn’t very Instagrammable and makes me think of the jelly-filled, mostly homemade drinks from the 1950s. But canned ham has history, and clearly it has staying power.
In all of its many forms—from a clove-studded main dish to a retro, ready-made side dish to a tasty sandwich topping, and so on—canned ham has stood the test of time and the jokes that have been made about it. It lives quietly in the back of our pantries and in the background of our culinary culture. So, whether you want to try it or not, we found out everything you need to know about this meat. This is the untold truth of canned ham.
Is Flakes of Ham Good For You? Analyzing the Nutritional Pros and Cons
Flakes of ham are a popular pantry staple thanks to their smoky flavor and versatility. But are these shredded dried bits of cured pork actually good for your health? Let’s analyze the nutritional pros and cons.
What Exactly Are Flakes of Ham?
Flakes of ham are made by shredding or “flaking” fully cooked smoked ham into thin wispy strands. The shreds are then dried to remove moisture. Major brands include Hormel and Maple Leaf.
Compared to deli ham slices or solid ham pieces flakes offer some advantages
- Long shelf life – Lasts for months in the pantry
- Portion control – Sold in small cans for single servings
- Versatility – Easy to sprinkle onto anything
- Smokey flavor – Provides a punch of smoky ham taste
However, the curing and drying process also impacts the nutrition profile. Let’s look at the potential benefits and drawbacks.
Potential Benefits of Flakes of Ham
When used in moderation, flakes of ham can provide some nutritional upside:
- Protein – About 9 grams per serving. Helps maintain and build muscle.
- B Vitamins – Ham contains B12, B6, and niacin. These support energy and brain function.
- Iron – Provides iron needed for circulation and immunity.
- Convenient – Shelf-stable and ready to eat right from the can.
- Lower in fat – Flakes have less fat than solid ham due to the shredding method.
Overall, flakes of ham can be a handy source of protein, B vitamins, and iron when used sparingly as a flavor booster. The drying process also slightly concentrates the nutrition compared to fresh ham.
Potential Drawbacks of Flakes of Ham
However, there are also some nutritional aspects to keep in mind:
- High sodium – Over 300mg per serving, which is 13% daily value.
- Nitrates – Curing salt contains nitrates linked to cancer risk.
- Lacks nutrients – Does not provide vitamins C, E, A, fiber, or healthy fats.
- Heavily processed – Shredding, curing, smoking, and drying make it highly processed.
- Preservatives – May contain preservatives like sodium erythorbate.
- Carcinogens – Smoking produces potentially carcinogenic compounds.
The WHO recommends limiting processed meat intake due to increased risk of cancer and heart disease. The salty, nitrate-containing curing process is a nutritional downside.
Tips for Incorporating Flakes of Ham Healthfully
While very convenient, flakes of ham should be used in moderation as part of an overall healthy diet. Here are some tips:
- Use just 1-2 tablespoons per serving as a flavoring instead of main protein.
- Balance with antioxidant-rich fruits and veggies at meals.
- Choose low-sodium varieties when possible.
- Opt for brands without excess fillers, sugars, or preservatives.
- Enjoy just 2-3 times per week rather than daily.
- Pair with whole grains, beans, nuts and seeds to balance nutrition.
- Watch portions and avoid over-consuming processed meats.
By using flakes of ham sparingly as an accent flavor and limiting intake, you can incorporate this shelf-stable product without overdoing the downsides.
Healthy and Creative Ways to Use Flakes of Ham
Beyond just tossing some on a salad, get creative with how you incorporate flakes of ham into dishes:
- Add to omelets, frittatas, or breakfast tacos
- Mix into pasta, potato, or chickpea salads
- Sprinkle over soups, stews, beans, or chili
- Top pizza, flatbreads, or bruschetta before baking
- Fold into scrambled eggs or breakfast burritos
- Mix into dips like hummus, bean dip, or creamy cheese spreads
- Add crunch to mac and cheese or scalloped potatoes
- Use as a sandwich filling along with cheese and mustard
- Garnish Bloody Mary cocktails!
The smoky shreds provide a pop of flavor, crunch, and visual appeal to balance nutrition in plant-based meals. Get creative with how you incorporate flakes into recipes beyond just sprinkling on salad.
How Do Flakes Compare to Other Cured Ham Products?
Flakes of ham have higher sodium than deli ham in a smaller serving size. Canned ham tends to be highest in sodium but contains more protein. Overall, all cured hams are high in sodium so moderation is key.
Should You Avoid Flakes of Ham on a “Clean Eating” Diet?
The “clean eating” diet focuses on whole, minimally processed foods. Some clean eaters avoid cured meats, but flakes of ham occasionally can add flavor variety if your diet is otherwise full of fruits, vegetables, lean proteins, and whole grains.
When adding flakes of ham in a clean eating lifestyle:
- Choose products without excess fillers or chemicals.
- Use just 1-2 tablespoons at a time as a flavor booster.
- Balance the sodium with antioxidant-rich foods.
- Limit to just a few times per week rather than daily.
If consuming as part of an otherwise nutrient-dense diet, occasional small servings of flakes of ham can fit into a clean eating approach. But they should not be a dietary centerpiece.
The Bottom Line on Flakes of Ham
At the end of the day, flakes of ham provide convenience along with some nutritional trade-offs. While the smoky shreds can add flavor, texture, and protein to meals, the sodium, nitrates, and lack of nutrients are downsides.
When used sparingly, flakes of ham can have a place in an overall healthy regimen. But it’s wise to keep intake occasional, pair with antioxidant foods, watch portions, and choose low-sodium options when possible. Flakes of ham are far from health food, but with some caution they can be an occasional component of a balanced diet.
After it’s open, canned ham needs to be eaten quickly
A closed tin of canned ham will last years. Once you open a canned ham, however, you better be prepared to eat it pretty quickly. After unsealing any can of ham, the USDA says it must be refrigerated after that and it needs to be eaten or thrown away within three to five days unless you freeze it.
It may seem odd that canned ham doesn’t last long after being opened, but that’s because the ham was mostly kept fresh by the anaerobic environment inside the closed can. Reading Digest says that canned food stays fresh longer because the process of canning kills the bacteria and other microorganisms that cause food to go bad. Once the seal is broken, those microorganisms can start invading the food once again. And most of us have learned the hard way that eating bacteria that comes from food can make you sick very quickly.
Canned ham is safe to eat straight out of the can
Back then and now, one of the best things about canned ham (maybe for different reasons) is that you can open it up and eat it right away. There are, of course, many tasty ways to cook canned ham on the stove, on the grill, and in the oven (more on that later), but the point is that you don’t have to cook it first because of how it’s made and packed. Back in the day, this meant that meat could be enjoyed without the luxury of refrigeration. Today, it makes for probably one of the easiest snacks or breakfast sides you can find.
To keep ham fresh, it is cured with salt, sugar, and sodium nitrate, which draws out the water and makes the meat taste better. After the ham is cured, it is fully cooked and vacuum-sealed to keep air out before it is packed (Good Housekeeping). Gelatin is often added as well, which mixes with juices from the ham during the cooking process.
Viewer requested. Flakes of ham.
FAQ
Is flakes of ham healthy?
What type of ham is healthy?
How much protein is in ham flakes?
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Calories (Cal)
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90
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Fibre (g)
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0
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Sugars
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0
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Protein (g)
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8
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Calcium (mg)
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0
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What is in flakes of ham?
Is ham good for You?
Ham is a good source of protein, which is essential for building and repairing tissues in the body. Ham also contains several vitamins and minerals, including iron, potassium, and zinc. These nutrients are important for maintaining a healthy immune system, supporting metabolism, and helping to protect against chronic diseases.
Is Ham a good source of vitamins?
As evident from the above list, ham is an outstanding source of B vitamins, additionally offering good amounts of selenium and zinc. Moreover, several other essential nutrients are present at levels surpassing 10% of the daily value. Key Point: Ham provides a diverse array of vitamins and minerals.
What is the healthiest type of Ham?
The healthiest type of ham is dry-cured ham. Dry-cured ham is rubbed with a mixture of salt, sugar, and spices, then it is left to cure for several weeks. This type of ham is lower in sodium than other types of ham and is also a good source of protein and several vitamins and minerals. What is Cured Ham?
Is Ham a good protein?
Whether this popular protein is on your menu every week or you prefer to slice into a roast only on special occasions, ham can make for a healthy meal that’s high in protein and other important nutrients—but it all depends on the type of ham you choose and how you cook it.