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 Great Breakfast Meat Debate Is Ham Actually Healthier Than Sausage?
Ham and sausage are two of the most popular processed meats found at the breakfast table But when it comes to nutritional value, which one is better for you – savory sausage links or sliced deli ham? Let’s examine the nutrition profiles of these pork products to determine the healthier choice
Key Nutrients in Ham
Ham is pork from the hind leg that has been cured, smoked, or both. Here are some of the main nutrients it provides:
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Protein – A 3oz serving of ham contains around 18g of protein to support muscle growth and keep you feeling full.
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B Vitamins – Ham provides B vitamins like niacin, riboflavin and B12 that are important for energy and brain health.
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Iron – Ham delivers about 10% of the recommended daily intake of iron per serving to facilitate oxygen circulation.
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Zinc – This mineral supports immune function and wound healing.
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Selenium – Ham contains this antioxidant that protects cells from damage.
Potential Drawbacks of Ham:
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Saturated Fat – Ham tends to be high in saturated fat, which can raise LDL cholesterol.
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Sodium – Deli ham often contains very high amounts of sodium, which may increase blood pressure.
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Nitrates – These preservatives used to cure ham could potentially raise cancer risk.
Key Nutrients in Sausage
Like ham, sausage contains both beneficial nutrients and concerning components:
Pros:
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Protein – Sausage has around 13g of protein per 2oz link.
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Iron – Each link provides about 10% of your daily iron requirement.
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B Vitamins – Sausage contains B vitamins like niacin, vitamin B6 and B12.
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Zinc – This supports immune function and cell growth.
Cons:
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Saturated Fat – Sausage contains roughly 5g of saturated fat per 2oz link.
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Sodium – There can be up to 350mg sodium in a single sausage link.
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Nitrates – Preservatives like sodium nitrite are often added to sausage.
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Calories – One small 2oz pork sausage link has about 150 calories.
In terms of vitamins and minerals, ham and sausage are fairly similar overall. However, sausage tends to be more calorie-dense and higher in saturated fats and sodium.
Comparing Protein Content
Both ham and sausage provide protein, but there are some differences:
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Ham has approximately 18g protein per 3oz serving.
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Sausage contains around 13g protein per 2oz link.
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Ounce for ounce, ham offers more protein than sausage.
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Ham protein comes purely from pork, while sausage may contain other meats.
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Fillers in sausage can dilute the protein content.
So for pure protein, ham has a slight advantage over sausage. But 2oz of sausage still provides a decent 13g protein.
Saturated Fat Content Comparison
The main nutritional difference between ham and sausage lies in their saturated fat content:
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Ham contains about 5g total fat per 3oz, with 2g saturated fat.
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Sausage has roughly 12g total fat per 2oz link, including 5g saturated fat.
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Sausage contains nearly 2.5 times more total fat than ham.
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The saturated fat in sausage is more than double that of ham.
Clearly, sausage contains significantly higher amounts of total and saturated fats. This makes ham the better option for heart health.
Vitamins and Minerals
In terms of micronutrients, ham and sausage are fairly similar:
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Both provide niacin, vitamin B6, vitamin B12, zinc and selenium.
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Sausage contains slightly higher amounts of iron.
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Ham offers more thiamin, riboflavin and phosphorus.
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Sausage has a little more folate and potassium.
There are no major advantages for either processed meat. But ham may provide slightly more B vitamins than sausage.
Potential Health Risks
Eating too much ham or sausage carries some possible health risks:
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Increased chance of heart disease, stroke and diabetes due to saturated fats.
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Higher cancer risk from frequent consumption and nitrites.
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Potential for gout flares due to high purine content, especially sausage.
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Weight gain from eating large portions regularly.
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Extremely high sodium intake, often surpassing daily limits.
Moderation is key, limiting ham and sausage to 2-3oz portions just a couple times weekly. Seek uncured options without nitrites when possible.
Healthy Alternatives to Ham and Sausage
For those looking to cut back on processed meats, some healthier breakfast options include:
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Turkey sausage or bacon
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Canadian bacon or lean ham
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Tofu or tempeh “meat” alternatives
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Smoked salmon or lox
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Veggie omelets or scrambles
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Avocado toast on whole grain bread
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Oatmeal topped with fruit and nuts
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Nonfat plain Greek yogurt with fresh berries
The Verdict: Which is Healthier, Ham or Sausage?
When comparing ham vs sausage, ham comes out slightly ahead in terms of nutrition and health impacts:
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Ham is lower in total fat, saturated fat, sodium and calories than sausage.
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Ham provides more protein per ounce compared to sausage.
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Ham offers slightly higher amounts of B vitamins than sausage.
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Health risks associated with overconsumption are lower for ham than sausage.
However, both meats should still be eaten in moderation as part of a balanced diet. Limit portion sizes to 2-3oz a couple times weekly, and choose uncured options when possible. Fill your plate with more fruits, veggies, whole grains and plant proteins for optimal health.
So if opting between ham or sausage for breakfast, lean ham is the somewhat healthier choice. But as with any processed meat, be mindful of your portions!
Very high in sodium
Processed meats like ham contribute significant amounts of salt to many people’s diets around the world (54, 55, 56, 57).
In fact, a 2-ounce (57-gram) serving of ham delivers nearly 26% of the DV for sodium (1).
People who eat a lot of salt are more likely to get heart disease, high blood pressure, and kidney failure. So, people with these conditions or who are likely to get them might want to cut down on how much ham they eat (54, 55, 56).
May increase your risk of cancer
Curing and smoking — the primary cooking methods for ham — result in higher concentrations of several known carcinogens, including polycyclic aromatic hydrocarbons (PAHs), N-nitroso compounds (NOCs), and heterocyclic aromatic amines (HAAs) (5, 52, 53).
Levels of these compounds increase even more when ham is reheated using high-temperature cooking methods like grilling, pan-frying, and barbecuing (5, 52, 53).
Also, nitrate- and nitrite-based preservatives may also cause cancer. These are sometimes added to ham to keep its color, stop bacteria from growing, and keep it from going bad.
The International Agency for Research on Cancer (IARC) says that cancers of the colon, pancreas, and possibly the prostate can be caused by processed meats like ham (5, 52, 53).
Highly Processed Meat Danger? It’s not what you think…
FAQ
Is ham or sausage more fattening?
Which is healthier bacon or sausage?
How healthy is ham for you?
What is the difference between Ham and sausage?
Ham is high in calories, sodium, and unhealthy saturated fat, which can raise cholesterol levels and increase the risk of heart disease. Sausage, on the other hand, is often made from processed meats that can be high in unhealthy fats and sodium, as well as potentially containing byproducts like heart, kidney, and liver that may concentrate toxins.
Are ham & sausage bad for You?
Ham and sausage are higher in fat, sodium and calories. For optimal health, it’s best to limit consumption of processed pork products and get protein from healthier sources like eggs, yogurt or plants. But if you do indulge, choose wisely, prepare and portion properly, and balance with other nutritious foods to minimize negative impacts.
Is Ham a good breakfast meat?
Ham does offer some nutritional benefit, but its high sodium, fat and calorie content make it a breakfast meat to enjoy sparingly. From breakfast patties to links, sausage is available in many delicious forms. But it also requires caution:
Are sausages good for You?
While tasty, the high fat, salt and processed meat content of most sausages outweigh any nutritional benefit. They should be enjoyed in moderation. When comparing the most popular breakfast meats, bacon, ham and sausage all pose health risks if consumed regularly or in high amounts.