Luncheon meat, pork, canned
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
Luncheon meat is a finely ground, emulsified pork product canned in its own gelatinous broth, delivering a savory, salty flavor with a uniquely soft, uniform texture that holds its shape when sliced or cubed. Nutritionally, it is a dense source of protein and fat, packing over 300 calories per 100 grams, with virtually no carbohydrates or fiber.
Calorie split: 15% protein · 3% carbs · 82% fat
↓ Full nutrition💚 Why it's loved
People love it for its unmistakable umami-rich saltiness and the comforting, nostalgic simplicity of a quick fry-up. Its convenience and ability to be paired with almost anything from eggs to rice make it a beloved staple in many households.
⚠️ Watch-outs & how to enjoy it better
Its high sodium and saturated fat content mean it should be consumed in moderation, especially by those monitoring blood pressure or heart health. To counteract this, pair it with potassium-rich vegetables like spinach or tomatoes, and use smaller portions as a flavoring agent rather than the main protein.
Key benefits
- Highly shelf-stable protein source
- Requires no cooking, ready to eat
- Long pantry life for emergency preparedness
- Provides quick, dense calories and fat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic blue can of SPAM was first introduced in 1937 and became a global staple during World War II due to its long shelf life and distribution to Allied troops.
Full nutrition (USDA data · scales with serving)
| Water | 51.5 g |
| Energy | 334 kcal |
| Energy | 1397 kj |
| Protein | 12.5 g |
| Total lipid (fat) | 30.3 g |
| Ash | 3.6 g |
| Carbohydrate, by difference | 2.1 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.72 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 82.0 mg |
| Potassium, K | 215 mg |
| Sodium, Na | 1289 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 28.0 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.37 mg |
| Riboflavin | 0.19 mg |
| Niacin | 3.1 mg |
| Pantothenic acid | 0.47 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 61.8 mg |
| Betaine | 4.1 mg |
| Vitamin B-12 | 0.90 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) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 22.0 iu |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin D3 (cholecalciferol) | 0.50 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 | 10.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.37 g |
| SFA 16:0 | 6.7 g |
| SFA 18:0 | 3.6 g |
| Fatty acids, total monounsaturated | 14.3 g |
| MUFA 16:1 | 1.1 g |
| MUFA 18:1 | 13.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.6 g |
| PUFA 18:2 | 3.1 g |
| PUFA 18:3 | 0.47 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 | 62.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.12 g |
| Threonine | 0.49 g |
| Isoleucine | 0.57 g |
| Leucine | 0.95 g |
| Lysine | 0.93 g |
| Methionine | 0.33 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.49 g |
| Tyrosine | 0.38 g |
| Valine | 0.65 g |
| Arginine | 0.87 g |
| Histidine | 0.36 g |
| Alanine | 0.88 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.8 g |
| Glycine | 1.1 g |
| Proline | 0.68 g |
| Serine | 0.50 g |
FAQ
What is the difference between luncheon meat and spam?
SPAM is a specific, trademarked brand of luncheon meat made by Hormel. 'Luncheon meat' is the generic term for this style of canned, cooked pork product.
Is luncheon meat pre-cooked?
Yes, it is fully cooked during the canning process. While it can be eaten straight from the can, it is most commonly pan-fried or grilled to enhance its texture and flavor.
How should I store leftover canned luncheon meat?
Once opened, transfer any unused portion to an airtight container and refrigerate. It should be consumed within 3-4 days. Do not store it in the opened can.
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 3.34 kcal/g · 15% 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: 6.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.