Ham, chopped, not canned
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
Chopped ham is pre-cooked, diced pork leg or shoulder, offering a savory, salty, and slightly smoky flavor with a tender, meaty texture. Nutritionally, it's a powerhouse of protein with virtually no carbs, making it a staple for high-protein, low-carb diets. Its convenience and rich umami profile make it a kitchen workhorse for quick meals.
Calorie split: 31% protein · 0% carbs · 69% fat
↓ Full nutrition💚 Why it's loved
People love chopped ham for its deep, savory flavor and incredible versatility—it can instantly elevate eggs, salads, soups, and casseroles. It carries a comforting, nostalgic quality in many Western cuisines, often associated with hearty home cooking and holiday leftovers.
⚠️ Watch-outs & how to enjoy it better
Chopped ham is typically very high in sodium, which can be a concern for those monitoring blood pressure or fluid retention. To counteract this, rinse it briefly under water before use, or pair it with potassium-rich foods like leafy greens or beans to help balance electrolytes. Its processing also places it in the 'processed meat' category, so mindful portion control is wise.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Virtually zero carbohydrates, ideal for keto and low-carb diets.
- Provides essential minerals like zinc, selenium, and B vitamins (especially B12).
- Convenient, pre-cooked protein source for quick meal assembly.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tradition of 'Easter Ham' in the United States traces back to the early settlers, as hams cured during the winter were among the first fresh meat available in the spring after the Lenten fasting period.
Full nutrition (USDA data · scales with serving)
| Water | 65.3 g |
| Energy | 221 kcal |
| Energy | 925 kj |
| Protein | 16.5 g |
| Total lipid (fat) | 16.7 g |
| Ash | 3.7 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 5.0 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.83 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 155 mg |
| Potassium, K | 319 mg |
| Sodium, Na | 1194 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 17.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.63 mg |
| Riboflavin | 0.20 mg |
| Niacin | 3.9 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 77.0 mg |
| Betaine | 7.6 mg |
| Vitamin B-12 | 0.92 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.23 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 29.0 iu |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin D3 (cholecalciferol) | 0.70 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.23 g |
| SFA 16:0 | 3.6 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 8.2 g |
| MUFA 16:1 | 0.67 g |
| MUFA 18:1 | 7.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.30 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 59.0 mg |
Amino acid profile (per 100g)
Estimated from Ham, chopped, canned — USDA does not publish this profile for Ham.
| Tryptophan | 0.18 g |
| Threonine | 0.72 g |
| Isoleucine | 0.69 g |
| Leucine | 1.2 g |
| Lysine | 1.4 g |
| Methionine | 0.42 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.62 g |
| Tyrosine | 0.53 g |
| Valine | 0.72 g |
| Arginine | 1.00 g |
| Histidine | 0.64 g |
| Alanine | 0.92 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.79 g |
| Proline | 0.68 g |
| Serine | 0.63 g |
FAQ
Is chopped ham the same as 'diced ham'?
Yes, they are generally the same product. 'Chopped' and 'diced' both refer to ham that has been pre-cooked and cut into small, bite-sized pieces for convenience.
How long does opened chopped ham last in the fridge?
Once opened, store-bought chopped ham should be consumed within 3 to 5 days when kept in an airtight container in the refrigerator at 40°F (4°C) or below.
Can I freeze chopped ham?
Yes, chopped ham freezes well. Place it in a freezer-safe bag or container, and it will maintain best quality for 1-2 months. Thaw in the refrigerator before using.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.21 kcal/g · 30% calories from protein · 0.0 g fiber · 5.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.74 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.