Whole food · Sausages and Luncheon Meats
Canned luncheon meat, like Spam, is a pre-cooked, shelf-stable block of finely minced pork (and sometimes ham) packed in its own gelatinous fat. It has a distinctively soft, uniform texture and a salty, savory, umami-rich flavor that becomes crisp and caramelized when pan-fried. Nutritionally, it's a calorie-dense source of protein and fat, but offers zero fiber or sugar.
People love it for its iconic salty, savory punch and the satisfying crispness it develops when fried. It's a beloved comfort food and a culinary chameleon, equally at home in a simple sandwich or a complex stir-fry.
Its high sodium and saturated fat content are primary concerns, and it's a processed meat. To counteract, use it as a flavor accent rather than the main protein, pair it with fiber-rich vegetables or whole grains, and choose lower-sodium varieties when available.
During World War II, Spam became so vital to Allied troops that it was jokingly called 'the real meat of the war,' and its popularity in Pacific nations like Hawaii, South Korea, and the Philippines is a direct legacy of U.S. military rations.
| Water | 51.7 g |
| Energy | 315 kcal |
| Energy | 1318 kj |
| Protein | 13.4 g |
| Total lipid (fat) | 26.6 g |
| Ash | 3.7 g |
| Carbohydrate, by difference | 4.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.64 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 151 mg |
| Potassium, K | 409 mg |
| Sodium, Na | 1411 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 22.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.32 mg |
| Riboflavin | 0.18 mg |
| Niacin | 3.5 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 68.5 mg |
| Betaine | 6.7 mg |
| Vitamin B-12 | 0.45 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) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 26.0 iu |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin D3 (cholecalciferol) | 0.60 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 10.0 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 | 0.02 g |
| SFA 14:0 | 0.35 g |
| SFA 16:0 | 6.2 g |
| SFA 18:0 | 3.4 g |
| Fatty acids, total monounsaturated | 13.5 g |
| MUFA 16:1 | 0.85 g |
| MUFA 18:1 | 12.4 g |
| MUFA 20:1 | 0.22 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.08 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) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 71.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Is luncheon meat the same as Spam?
Spam is a specific brand of luncheon meat made by Hormel. 'Luncheon meat' is a broader category that includes Spam and similar products from other brands.
Do I need to cook it before eating?
No, it's fully cooked and safe to eat straight from the can. However, pan-frying or grilling it until crispy greatly enhances its texture and flavor.
How should I store leftovers?
Once opened, transfer unused portions to an airtight container and refrigerate. Use within 3-5 days. It can also be frozen for longer storage.