Caloric Content of Ham? Source of Iron and Vitamin B12
Katarzyna Mazur
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Diets Premium Expert • 20.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Katarzyna Mazur | min read 3 min | Scientifically reviewed by a clinical dietitian 20.03.2026 |
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Key Takeaways
In grocery store aisles, there is an abundance of deli meats, including hams, that are most frequently utilized for the production of sandwiches or toast. The majority of customers opt for pork hams, which contain substantial quantities of fat, coloring agents, flavoring substances, and preservatives.
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Nutritional value
Pork ham in 100 g contains 126 kcal, of which more than 30% is fat. This product provides a significant amount of sodium and slightly less potassium, phosphorus, and zinc. Ham is a poor source of vitamins, with trace amounts of B vitamins and vitamins D and E found in it. The nutritional value of 100 g of the product is as follows: Energy: 126 kcal, Protein: 20.4 g, Fat: 4.5 g, Carbohydrates: 0.9 g, Fiber: 0 g, Sodium: 817 mg, Potassium: 278 mg, Calcium: 4 mg, Phosphorus: 146 mg, Magnesium: 15 mg, Iron: 0.8 mg, Zinc: 1.86 mg, Copper: 0.05 mg, Iodine: 1.2 µg, Vitamin D: 0.53 µg, Vitamin E: 0.23 µg, Thiamine: 0.563 µg, Riboflavin: 0.184 µg, Niacin: 4.57 µg, Vitamin B6: 0.27 µg, Folate: 1.7 µg, Vitamin B12: 0.47 µg.
Sodium source is smoked ham
100 grams of smoked ham contains such a large amount of sodium that it almost meets half of the daily sodium requirements for both men and women. This is a frightening amount, so we should try to limit our consumption of this product in our daily diet. Excessive consumption of sodium is very harmful to human health, and it is increasingly being called upon to limit sodium or high-containing products. Sodium consumed in large quantities can contribute to hypertension, stomach cancer, strokes, and can also lead to osteoporosis and obesity. It is also believed that an excess of sodium negatively affects the work of the lungs in asthmatics and can contribute to the formation of kidney stones.
Iron and Vitamin B12
Ham functions as a source of cobalt and iron. Vitamin B12 contributes to the generation of myelin sheaths, nucleic acids, and the optimal operation of the nervous system. It facilitates quick recall of information and aids in maintaining a positive mood. A deficit of this vitamin may result in anemia. Iron, on the contrary, is utilized for the production of red blood cells and may assist in reinforcing immunity. It is widely accepted that Vitamin C enhances the absorption of this element. Therefore, it is suggested to consume meat products alongside vegetables and fruits.
Unhealthy ingredients added to food products
Meat products available in stores often contain artificial chemical dyes and other unhealthy additives. Manufacturers use them to improve the products' appearance and ensure a long shelf life. Nitrates and nitrites are used to give spices a smoky flavor and protect against bacterial growth. Unfortunately, their use is associated with many negative health consequences. It is believed that nitrate compounds can increase the risk of cancers, including colon cancer. There are also studies that confirm that red meat processed with red meat increases overall mortality compared to white meat. Flavor enhancers, such as sodium glutamate, can also cause allergic reactions, such as headaches, hives, redness, and itching.
Applications
Hemp is frequently employed as a component in sandwiches or toasts. It can also be utilized to prepare cold accompaniments, such as filling with cream cheese and vegetables, and then wrapping in a roll or adding to a salad. It can also serve as an addition to a pizza or bake. Certain individuals prepare omelettes or savoury muffins with the inclusion of hemp. 1 slice of pork ham (20 g) = 25 kcal; 1 slice of poultry ham (15 g) = 14 kcal.
Katarzyna Mazur
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