Ham
* Calorie value is measured per serving weight shown
Nutrition (per 100g)
Common Serving Sizes
How long to burn 330 kcal
Approximate exercise time to burn the 330 kcal in each 100g:
About Ham
A representative processed meat, good for contrast with fresh meat.
Health Benefits of Ham
Cured and dried
100g of ham has 212 kcal, 16.5g protein and 15.2g fat. Cured, air-dried or smoked, dehydration concentrates its nutrition and salt, so protein and sodium run higher than fresh meat - a umami booster in Western and Chinese cooking.
High sodium
Heavy salt is used to cure and preserve, so sodium far exceeds fresh pork by weight. Treat ham as a seasoning rather than a main meat; 15-30g (1-2 thin slices) per use is enough for flavour.
Pair with vegetables to balance
Dice or shred ham and stir-fry with light vegetables (asparagus, broccoli, pea shoots), using its savouriness instead of extra salt/MSG. Ham-melon and ham-arugula salad are classics, where fruit/veg sweetness offsets its saltiness.