Luncheon Meat (Pork & Chicken Minced, Canned – including Spam Lite)
Luncheon meat, a savory and convenient protein source, blends the flavors of pork and chicken in a convenient, ready-to-eat canned form. The addition of lighter versions like Spam Lite offers a lower-fat alternative without compromising on the taste and texture that makes this product a popular choice for sandwiches, salads, or a quick meal. This versatile canned meat provides a satisfying and hearty option, ideal for various culinary applications, while offering a balance of essential nutrients. Whether used as a main dish or an ingredient in recipes, it brings both convenience and flavor to your kitchen.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 196.0 kcal |
| Protein | 15.23 g |
| Total Fat | 13.9 g |
| Saturated Fat | 4.514 g |
| Carbohydrates | 1.35 g |
| Fiber | 0.0 g |
| Sugar | 1.26 g |
| Calcium | 39.0 mg |
| Iron | 1.4 mg |
| Magnesium | 18 mg |
| Phosphorus | 109.0 mg |
| Potassium | 461.0 mg |
| Sodium | 1032.0 mg |
| Zinc | 2.2 mg |
| Copper | 0.1 mcg |
| Manganese | 0.0 mg |
| Selenium | 27.0 mcg |
| Vitamin C | 38.5 mg |
| Thiamin (B1) | 0.18 mg |
| Riboflavin (B2) | 0.21 mg |
| Niacin (B3) | 3.45 mg |
| Vitamin B6 | 0.283 mg |
| Folate | 4.0 mcg |
| Vitamin B12 | 0.61 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.24 mg |
| Vitamin D2 | 0.6 mcg |
Allergen Information
Luncheon meat typically contains pork and chicken as the primary protein sources, with added spices, salt, and preservatives. While not commonly associated with allergens like nuts, dairy, or gluten, it is essential to check individual product labels for any specific allergens, especially if you are sensitive to sodium or preservatives.
Dietary Preferences
- Low-carb: With only 1.35 grams of carbohydrates per 100 grams, this product is suitable for low-carb diets.
- High-protein: Luncheon meat is an excellent source of protein, with 15.23 grams per serving, making it an excellent choice for those seeking to boost their protein intake.
- Low in Fiber: This product has no fiber, so it may not be suitable for those on high-fiber diets.
- Sodium Considerations: Due to its high sodium content (1032 mg per 100 grams), individuals who are watching their sodium intake, such as those with high blood pressure or kidney conditions, may want to consume this product in moderation.
Usage & Cooking Tips
Luncheon meat can be enjoyed straight from the can, but it is also highly versatile in cooking. Use it to elevate dishes like omelets, casseroles, and sandwiches. Its savory flavor pairs well with both classic and innovative sides like potato salad, rice dishes, and even as a topping for pizzas. For a lighter alternative, opt for Spam Lite, which offers the same great taste with fewer fats.
- Quick Breakfast: Slice the luncheon meat and fry it until golden for a quick protein-packed breakfast, paired with scrambled eggs and toast.
- Snack or Appetizer: Serve sliced luncheon meat with crackers and cheese as an easy and tasty snack.
- Salads: Chop luncheon meat into cubes and toss it into a mixed green salad for an added boost of protein.
Conclusion
Luncheon meat, particularly in its lighter versions like Spam Lite, offers a quick, affordable, and flavorful option for busy households. With a rich blend of pork and chicken, it provides a good source of protein, vitamins, and minerals, although it is important to be mindful of its sodium content. Whether you enjoy it straight from the can or cooked into a variety of dishes, it’s a versatile pantry staple that can fit into a wide range of dietary needs and meal plans. As with all processed meats, moderation is key, especially for those managing sodium intake or following specific dietary guidelines.
