Ham
Ham is a cured pork product rich in high-quality protein and B vitamins, though notably high in sodium due to processing. It provides bioavailable micronutrients including selenium and choline with moderate caloric density.
Variants (6)
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Vitamin B60.68 mg40% DV
- Thiamin0.47 mg40% DV
- Niacin5.2 mg33% DV
- Vitamin B120.31 mcg13% DV
- Riboflavin0.16 mg13% DV
- Choline61.0 mg11% DV
- Vitamin E0.20 mg1% DV
- Folate1.7 mcg<1% DV
- Vitamin A10.2 iu<1% DV
- Selenium25.1 mcg46% DV
- Sodium902.7 mg39% DV
- Copper0.21 mg23% DV
- Phosphorus243.1 mg19% DV
- Zinc1.5 mg14% DV
- Potassium280.5 mg6% DV
- Magnesium17.0 mg4% DV
- Iron0.65 mg4% DV
- Manganese0.02 mg<1% DV
- Calcium4.3 mg<1% DV
- Cholesterol42.5 mg
- Saturated Fat1.5 g
- Vitamin D0.59 iu
- Monounsaturated Fat0.52 g
- Polyunsaturated Fat0.16 g
- Trans Fat0.02 g
- Choline~128 mg
- Nitrates~128 mg
- Glutathione~13 mg
Score · 81/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Thiamin59% DV
- Sodium54% DV
- Selenium54% DV
- Vitamin B647% DV
- Vitamin B1240% DV
Overview
Ham is salt-cured pork, traditionally produced through brining and aging processes that date back centuries as a preservation method. Nutritionally, ham delivers 16g of complete protein per 100g, making it a reliable source of amino acids for muscle maintenance—critical for longevity and healthy aging. It contains selenium (20 mcg per 100g), a mineral essential for thyroid function and antioxidant defense through selenoprotein synthesis. Ham also provides choline (69.4 mg), which supports cognitive function and liver health. However, the primary longevity consideration is its sodium content (1,245 mg per 100g), which exceeds recommended daily intakes in modest portions. Processed cured meats have been associated with increased cardiovascular risk in large prospective studies, primarily due to high sodium, nitrates, and saturated fat (7.2g per 100g). For those incorporating ham into a longevity-focused diet, moderation is essential, and unprocessed or nitrate-free varieties are preferable. Ham's monounsaturated fat profile (9.6g) provides some metabolic benefit compared to purely saturated sources. Strategic pairing with potassium-rich foods can help offset sodium's blood pressure effects.
Health Benefits (5)
- Complete protein provision for muscle maintenance and recoverystrongHam contains all nine essential amino acids, supporting myofibrillar protein synthesis necessary for preserving lean muscle mass with aging
- Selenium-dependent antioxidant and thyroid supportstrongSelenium is incorporated into selenoproteins (glutathione peroxidase, thioredoxin reductase) that reduce oxidative stress and maintain thyroid hormone metabolism
- Choline contribution to cognitive and hepatic functionmoderateCholine is a precursor to acetylcholine (neurotransmitter) and phosphatidylcholine (membrane structure), supporting memory and liver lipid metabolism
- Monounsaturated fat for metabolic flexibilitymoderateMUFA composition (9.6g per 100g) improves insulin sensitivity and supports HDL cholesterol when displacing refined carbohydrates
- Increased cardiovascular and mortality risk from processed meat consumptionstrongHigh sodium (1,245 mg per 100g) elevates blood pressure; nitrates and processed meat compounds associated with endothelial dysfunction and colon cancer risk in large cohorts
Food Pairings
- ·Pair with leafy greens (spinach, kale) because potassium content offsets sodium's blood pressure impact and increases bioavailability of fat-soluble vitamins
- ·Combine with cruciferous vegetables (broccoli, Brussels sprouts) because sulfur compounds support Phase 2 detoxification of nitrates and cured meat metabolites
- ·Serve with citrus (orange, lemon) because vitamin C enhances non-heme iron absorption and provides antioxidant protection against lipid peroxidation
- ·Pair with whole grains (oats, quinoa) because fiber slows glucose response and prebiotic content mitigates potential dysbiotic effects of processed meat consumption
Practical Tips
- ·Choose nitrate-free or uncured ham varieties when available, as traditional curing nitrates convert to carcinogenic nitrosamines during digestion
- ·Limit portion size to 50-75g per serving (roughly 2-3 slices) to keep sodium intake under 300mg per meal and align with processed meat consumption guidelines
- ·Store in the coldest part of the refrigerator (below 40°F) and consume within 3-5 days of opening to prevent pathogenic bacterial growth in high-sodium, cured environment
- ·Soak sliced ham briefly in water before cooking to reduce sodium content by 10-15% without significantly compromising texture
- ·Select lower-sodium varieties labeled <400mg sodium per 100g, and verify no added sugars or phosphate additives that impair mineral absorption
Optimal Timing
Ham's protein and sodium content suit midday meals when thermic effect of digestion supports afternoon energy; timing avoids sodium-induced sleep disruption if consumed late. Pairs well with lunch-style vegetable-rich meals.
- · evening
- · pre-sleep
High sodium content may trigger fluid retention if consumed during evening fasting windows. Better suited for breaking intermittent fasts with accompanying potassium-rich foods.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other meats
Per 100 g of the default form. Bars show how much higher or lower ham is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about ham
What is ham?
Ham is classified as a meat. Ham is a cured pork product rich in high-quality protein and B vitamins, though notably high in sodium due to processing.
Is ham healthy?
Ham scores 81/100 in Formulate, making it a great choice. Its strongest contributions come from Thiamin, Sodium, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is ham high in protein?
Yes — it's a high-protein food. A 85 g serving provides about 15.7 g of protein (~31% of the 50 g daily value).
Is ham high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in ham?
In a 85 g serving, ham is highest in Selenium (~46% DV), Vitamin B6 (~40% DV), Thiamin (~40% DV), Sodium (~39% DV), Niacin (~33% DV).
Is ham keto-friendly?
Sometimes — it depends on your daily carb budget. A 85 g serving has about 9.1 g of net carbs (9.1 g total minus 0 g fiber).
When is the best time to eat ham?
Best in the midday. Ham's protein and sodium content suit midday meals when thermic effect of digestion supports afternoon energy; timing avoids sodium-induced sleep disruption if consumed late. Pairs well with lunch-style vegetable-rich meals.
How much ham should I eat?
A typical serving is around 85 g (~120 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating ham alongside several other meat sources.
What pairs well with ham?
Ham pairs nicely with: Pair with leafy greens (spinach, kale) because potassium content offsets sodium's blood pressure impact and increases bioavailability of fat-soluble vitamins; Combine with cruciferous vegetables (broccoli, Brussels sprouts) because sulfur compounds support Phase 2 detoxification of nitrates and cured meat metabolites; Serve with citrus (orange, lemon) because vitamin C enhances non-heme iron absorption and provides antioxidant protection against lipid peroxidation; Pair with whole grains (oats, quinoa) because fiber slows glucose response and prebiotic content mitigates potential dysbiotic effects of processed meat consumption.
Supplements that mirror Ham's nutrient profile
Encyclopedia entries that supply the same signature nutrients ham contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Ham
These are the nutrients hamcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.