Ham

Nutrition per ~85 g · a palm-sized piece (~3 oz)

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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)).

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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.

Breaks a fast

Best avoided

• 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.