Ham is a popular addition to a sandwich or holiday meal. Deli ham and bone-in ham differ nutritionally based on their calorie, fat and nutrient content. If you enjoy a ham sandwich or ham meal on a regular basis, learning more about the differences may help you determine which type of ham earns a more prominent place in your healthy eating plan.
Calories and Fat
Three oz. of deli ham, which is equal to about four slices, contains 184 calories. The same serving size of bone-in ham contains fewer with 137 calories. Deli ham is higher in fat, including saturated fat, than bone-in ham as well. Three oz. of deli ham contain 9.64 g of fat, with 3.28 g being saturated. Three oz. of bone-in ham contains 7.28 g of fat, with 2.46 g being saturated. Limit your intake of saturated fat to help keep your risk of heart disease low.
Protein
The protein content of any type of ham is impressive. Three oz. of deli ham contains 18.56 g of protein, and the same portion of bone-in ham contains 17.09 g of protein. The Harvard School of Public Health recommends that you include 8 g of protein in your diet for each 20 pounds that you weigh. This amount of protein will supply your body with the energy it needs, as well as help you maintain a healthy weight.
Sodium
The sodium content of deli or bone-in ham is staggering. If you regularly eat ham, you may be consuming an unhealthy amount of sodium. The American Heart Association recommends that you eat 1,500 mg of sodium per day or less to help protect the health of your heart. Your risk of stroke and high blood pressure elevate the more salt you eat, as well. Three oz. of deli ham contains 1,460 mg of sodium, and the same serving size of bone-in ham contains 936 mg.
Additional Nutrients
You get small doses of certain vitamins and minerals from a serving of any type of ham. Three oz. of deli ham supplies you with 1.16 mg of iron toward your daily goal of 8 to 18 mg, and 320 mg of potassium toward your daily goal of 4,700 mg. You also get a tiny dose of vitamin C and vitamin D. Three oz. of bone-in ham provides you with 0.59 mg of iron, 207 mg of potassium and small doses of B vitamins.
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