Ham, prepackaged or deli, luncheon meat
Common food
Photo: Wikipedia
Prepackaged deli ham is a lean, protein-dense cured meat with a smooth, uniform texture and a savory, mildly salty flavor. Its nutrition profile is strikingly high in protein and very low in carbohydrates, making it a staple for high-protein, low-carb diets. It's a convenient, ready-to-eat source of essential amino acids.
Calorie split: 66% protein · 1% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love its savory, umami-rich flavor and its incredible versatility—it's a foundational ingredient in sandwiches, salads, and breakfasts. Its cultural ubiquity in lunchboxes and delis makes it a nostalgic comfort food.
⚠️ Watch-outs & how to enjoy it better
A primary concern is high sodium content, which can contribute to water retention and elevated blood pressure in sensitive individuals. To mitigate this, pair it with potassium-rich foods like avocado or leafy greens, and practice portion control. It may also contain nitrates/nitrites as preservatives, so those seeking to minimize intake can look for 'uncured' varieties (which use natural celery powder).
Key benefits
- Excellent source of complete protein for muscle maintenance and satiarity.
- Very low in carbohydrates and sugars, suitable for ketogenic diets.
- Provides essential nutrients like thiamine, niacin, and selenium.
- Convenient, pre-cooked format for quick meal assembly.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'spiral-sliced' ham, a holiday staple, was popularized by the Honey Baked Ham Company in 1957 after the founder's wife accidentally invented the spiral slicing machine.
Full nutrition (USDA data · scales with serving)
| Water | 75.7 g |
| Energy | 101 kcal |
| Protein | 16.7 g |
| Total lipid (fat) | 3.7 g |
| Carbohydrate, by difference | 0.27 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.58 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 261 mg |
| Potassium, K | 425 mg |
| Sodium, Na | 890 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 31.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.34 mg |
| Riboflavin | 0.27 mg |
| Niacin | 5.7 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 62.4 mg |
| Vitamin B-12 | 0.36 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.29 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.60 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 | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 0.71 g |
| SFA 18:0 | 0.35 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.54 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 41.0 mg |
Amino acid profile (per 100g)
Estimated from Pork, fresh, leg (ham), rump half, separable lean and fat, raw — USDA does not publish this profile for Ham.
| Tryptophan | 0.24 g |
| Threonine | 0.89 g |
| Isoleucine | 0.96 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Methionine | 0.56 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.84 g |
| Tyrosine | 0.80 g |
| Valine | 1.0 g |
| Arginine | 1.3 g |
| Histidine | 0.82 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.92 g |
| Proline | 0.82 g |
| Serine | 0.85 g |
| Hydroxyproline | 0.07 g |
FAQ
Is deli ham a good source of iron?
While it contains some iron (about 0.7mg per 100g), it is not considered a significant source. Lean red meats or legumes are better choices for increasing dietary iron.
Can I freeze leftover deli ham?
Yes, it freezes well. Wrap portions tightly in plastic wrap or freezer bags for up to 1-2 months. Thaw in the refrigerator before using; the texture may become slightly softer.
What's the difference between 'ham' and 'ham with natural juices'?
'Ham with natural juices' indicates that the product has been enhanced with a minimal amount of added solution (usually under 10%) to retain moisture, whereas other varieties may have been pumped with a larger percentage of solution.
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 1.01 kcal/g · 66% calories from protein · 0.0 g fiber · 0.0 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: 2.09 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.