Luncheon meat, pork with ham, minced, canned, includes Spam (Hormel)
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.
Calorie split: 17% protein · 6% carbs · 77% fat
↓ Full nutrition💚 Why it's loved
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.
⚠️ Watch-outs & how to enjoy it better
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.
Key benefits
- Long shelf life without refrigeration
- Quick, no-cook protein source
- Highly versatile in both hot and cold dishes
- Consistent flavor and texture
- A staple for emergency food supplies
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
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.
Full nutrition (USDA data · scales with serving)
| 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| 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 |
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 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.
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 3.15 kcal/g · 17% 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: 3.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.