Luncheon meat, pork and chicken, minced, canned, includes Spam Lite
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
Spam Lite is a lower-fat, lower-calorie canned luncheon meat made from a blend of pork and chicken, offering a familiar salty, savory flavor with a soft, uniform texture. It provides a solid protein boost (over 15g per 100g) with significantly less fat than traditional Spam, making it a convenient, shelf-stable protein source. Its mild, slightly sweet profile makes it a versatile ingredient for quick meals and comfort food.
Calorie split: 32% protein · 3% carbs · 65% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting flavor and incredible versatility—it's a staple in quick weeknight meals, sandwiches, and iconic dishes like Spam musubi. Its salty, savory taste and soft texture make it a beloved, no-fuss ingredient in many households.
⚠️ Watch-outs & how to enjoy it better
The high sodium content (often over 500mg per 100g) can be a concern for those managing blood pressure, and it may contain common allergens like soy. To counteract, pair it with potassium-rich foods like bananas or sweet potatoes, and use it in moderation as part of a balanced meal with plenty of vegetables.
Key benefits
- Good source of protein (15.23g per 100g)
- Lower in fat and calories compared to regular luncheon meat
- Extremely long shelf life and no refrigeration needed until opened
- Quick and convenient protein for busy meals
- Provides essential minerals like iron and zinc
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
During World War II, Spam became a staple for U.S. troops, and its popularity in Hawaii and the Pacific Islands grew so much that it's now a celebrated part of local cuisine, with a dedicated annual Spam festival in Waikiki.
Full nutrition (USDA data · scales with serving)
| Water | 65.7 g |
| Energy | 196 kcal |
| Energy | 819 kj |
| Protein | 15.2 g |
| Total lipid (fat) | 13.9 g |
| Ash | 3.8 g |
| Carbohydrate, by difference | 1.4 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 39.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 109 mg |
| Potassium, K | 461 mg |
| Sodium, Na | 1032 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 27.0 ug |
| Vitamin C, total ascorbic acid | 38.5 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.21 mg |
| Niacin | 3.5 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 64.3 mg |
| Betaine | 6.3 mg |
| Vitamin B-12 | 0.61 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) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 24.0 iu |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin D3 (cholecalciferol) | 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 | 4.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.15 g |
| SFA 16:0 | 2.9 g |
| SFA 18:0 | 1.4 g |
| Fatty acids, total monounsaturated | 7.0 g |
| MUFA 16:1 | 0.45 g |
| MUFA 18:1 | 6.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.12 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 | 75.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, cured, luncheon meat, jellied — USDA does not publish this profile for Luncheon meat.
| Tryptophan | 0.14 g |
| Threonine | 0.74 g |
| Isoleucine | 0.71 g |
| Leucine | 1.3 g |
| Lysine | 1.5 g |
| Methionine | 0.42 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.67 g |
| Tyrosine | 0.51 g |
| Valine | 0.82 g |
| Arginine | 1.3 g |
| Histidine | 0.50 g |
| Alanine | 1.3 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 2.6 g |
| Glycine | 1.8 g |
| Proline | 1.2 g |
| Serine | 0.76 g |
FAQ
Is Spam Lite healthier than regular Spam?
Yes, Spam Lite contains less fat (13.9g vs. ~16g per 100g) and fewer calories (196 vs. ~310 per 100g) than regular Spam, while still providing a good amount of protein. However, it remains high in sodium.
How should I store opened Spam Lite?
Once opened, transfer any unused portion to an airtight container and refrigerate. It should be consumed within 3-5 days for best quality and safety.
Can I use Spam Lite in recipes that call for regular Spam?
Yes, you can substitute it 1:1 in most recipes, but be aware it may have a slightly milder flavor and softer texture. It works well in fried rice, hash, and sandwiches.
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 1.96 kcal/g · 31% calories from protein · 0.0 g fiber · 1.3 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: 2.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.