scored 66/100
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.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 66.
Less a 8.0 anti-nutrient penalty (very high saturated fat, high sodium, processed meat (who group 1 carcinogen)).
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.
Ham contains all nine essential amino acids, supporting myofibrillar protein synthesis necessary for preserving lean muscle mass with aging
Selenium is incorporated into selenoproteins (glutathione peroxidase, thioredoxin reductase) that reduce oxidative stress and maintain thyroid hormone metabolism
Choline is a precursor to acetylcholine (neurotransmitter) and phosphatidylcholine (membrane structure), supporting memory and liver lipid metabolism
MUFA composition (9.6g per 100g) improves insulin sensitivity and supports HDL cholesterol when displacing refined carbohydrates
High 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
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.
Breaks a fast
High sodium content may trigger fluid retention if consumed during evening fasting windows. Better suited for breaking intermittent fasts with accompanying potassium-rich foods.
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.
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.
Ham scores 66/100 in Formulate, making it a moderate choice. Its strongest contributions come from Thiamin, Selenium, Sodium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
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).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
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).
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).
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.
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.
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.
Very high saturated fat; High sodium; Processed meat (WHO Group 1 carcinogen).
Encyclopedia entries that supply the same signature nutrients ham contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.