Ham, prepackaged or deli, luncheon meat, reduced sodium
Common food
Photo: Wikipedia
This is a lean, ready-to-eat processed pork product, typically found in vacuum-sealed packs or at the deli counter. It has a mild, savory flavor with a soft, uniform, and slightly springy texture that holds up well in sandwiches. Nutritionally, it's a protein-dense, very low-carb option, making it a staple for quick meals and high-protein diets.
💚 Why it's loved
People love it for its sheer convenience and mild, salty-savory flavor that pairs with almost anything. It's a nostalgic staple in many cultures, forming the base of countless quick sandwiches, salads, and breakfast plates.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the sodium content, even in reduced-sodium versions, which can be a concern for those monitoring blood pressure. To counteract this, pair it with potassium-rich foods like avocado or spinach, and drink water. Also, be mindful of processed meat intake as part of a balanced diet.
Key benefits
- Excellent source of lean protein (16.7g per 100g).
- Extremely low in carbohydrates and sugar.
- Convenient, no-cook protein for quick meals.
- Reduced sodium version helps manage salt intake.
- Long shelf life when refrigerated and unopened.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'luncheon meat' was popularized by Spam during WWII as a convenient, non-perishable protein source for soldiers, cementing its place in pantries worldwide.
Full nutrition (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 | 660 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 |
| 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What's the difference between 'deli' and 'prepackaged' luncheon meat?
Deli meat is sliced to order from a larger, often higher-quality piece of ham. Prepackaged is pre-sliced and sealed, offering convenience and consistency but sometimes with more additives.
Is this a good option for low-carb or keto diets?
Yes, with 0.27g carbs per 100g, it's an excellent high-protein, near-zero-carb choice. Always check the label for added sugars in glazes or flavorings.
How should I store it after opening?
Place the unused portion in an airtight container or reseal the original package tightly. It should be consumed within 3-5 days for best quality and safety.