Canned Chopped Ham: Nutritional Profile and Information
Canned chopped ham is a versatile and convenient ingredient for a wide variety of recipes. Whether you’re preparing hearty soups, casseroles, or sandwiches, it adds a savory, protein-packed component to meals. This pre-cooked meat option is easy to store and can be used in numerous culinary applications, making it a popular choice for busy home cooks.
Here’s a detailed breakdown of the nutritional content in canned chopped ham (per typical serving size):
| Nutrient | Amount per 100g |
|---|---|
| Energy | 239 kcal |
| Protein | 16.06 g |
| Fat | 18.83 g |
| Saturated Fat | 6.29 g |
| Carbohydrates | 0.26 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 7.0 mg |
| Iron | 0.95 mg |
| Magnesium | 13.0 mg |
| Phosphorus | 139.0 mg |
| Potassium | 284.0 mg |
| Sodium | 1280.0 mg |
| Zinc | 1.83 mg |
| Copper | 0.05 mcg |
| Manganese | 0.025 mg |
| Selenium | 18.6 mcg |
| Vitamin C | 2.0 mg |
| Thiamin (Vitamin B1) | 0.535 mg |
| Riboflavin (Vitamin B2) | 0.165 mg |
| Niacin (Vitamin B3) | 3.2 mg |
| Vitamin B6 | 0.32 mg |
| Folate (Vitamin B9) | 1.0 mcg |
| Vitamin B12 | 0.7 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.25 mg |
| Vitamin D2 | 0.6 mcg |
Allergen Information
Canned chopped ham typically contains pork as the main ingredient and may be processed in facilities that handle other allergens such as soy, wheat, or dairy. It is important to check the label for specific allergen warnings, as formulations may vary depending on the brand or product line.
Dietary Preferences
Canned chopped ham is suitable for those following a low-carb or high-protein diet. However, due to its sodium content, individuals on a low-sodium or heart-healthy diet should consume this product in moderation. This product is not suitable for vegetarians, vegans, or those avoiding pork for dietary or religious reasons. Additionally, while it is naturally gluten-free, always verify the label if you have gluten sensitivities.
Nutritional Insights
Canned chopped ham is a rich source of protein, making it an excellent choice for muscle building and tissue repair. It also provides essential minerals such as phosphorus, magnesium, and potassium, which support bone health and overall cellular function. The vitamins it contains, particularly the B-vitamins like niacin and thiamin, are essential for energy production and brain function.
Despite being low in carbohydrates, it’s important to note that canned chopped ham contains a significant amount of sodium (1280 mg per 100g), which can be a concern for individuals managing their salt intake. The saturated fat content is also relatively high, which should be considered when planning meals for those seeking to reduce fat consumption.
Usage and Storage Tips
Canned chopped ham is shelf-stable and should be stored in a cool, dry place. Once opened, it should be refrigerated and used within a few days for optimal freshness. To maximize its culinary potential, try adding it to omelets, salads, pasta dishes, or savory breakfast casseroles.
Conclusion
Canned chopped ham is a convenient, nutrient-dense ingredient that can be a great addition to a variety of dishes. While offering a rich source of protein and essential minerals, it’s important to keep in mind its sodium content when incorporating it into your diet. As with any processed food, moderation is key, but its versatility in cooking and ease of use make it a staple for busy kitchens.
