Meat
canned roasted extra lean ham.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
115
PROTEIN
18.5g
CARBS
1.5g
FAT
3.8g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories115kcal—
Protein18.5g37%
Carbohydrates1.5g1%
Fiber0g0%
Sugar1.2g2%
Total fat3.8g5%
Saturated fat1.3g7%
Trans fat0g—
Cholesterol48mg16%
Water72g—
MINERALS
Sodium1050mg46%
Potassium320mg7%
Calcium8.0mg1%
Iron0.90mg5%
Magnesium18mg4%
Phosphorus210mg17%
Zinc2.1mg19%
Copper0.06mg7%
Manganese0.01mg0%
Selenium28.5µg52%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.50µg3%
Vitamin E0.15mg1%
Vitamin K0µg0%
Thiamin (B1)0.60mg50%
Riboflavin (B2)0.20mg15%
Niacin (B3)4.5mg28%
Pantothenic acid (B5)0.50mg10%
Vitamin B60.40mg24%
Folate (B9)4.0µg1%
Vitamin B120.60µg25%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, complete protein essential for muscle repair and growth.
- ✓Being 'extra lean', it provides protein with minimal saturated fat content compared to other cuts of pork.
- ✓Good source of B vitamins, particularly thiamine (B1), niacin (B3), and B12, which are crucial for energy metabolism.
- ✓Contains important minerals like selenium, phosphorus, and zinc, which support immune function and bone health.
COOKING TIPS
In the kitchen.
- 1The ham is fully cooked and can be eaten cold straight from the can in sandwiches, salads, or wraps.
- 2To reduce sodium content, rinse the ham under cold water before using.
- 3For a warm dish, slice and pan-fry until lightly browned, or dice and add to soups, omelets, casseroles, or pasta dishes.
- 4To create a simple main course, score the surface, apply a glaze (like brown sugar and mustard), and bake until heated through.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dry place like a pantry for up to 2-5 years, always checking the 'best by' date.
- Once opened, transfer the ham and any liquid to an airtight container and refrigerate. Consume within 3-5 days.
FAQ
Frequently asked questions.
Is canned roasted extra lean ham healthy?
Yes, it is a healthy protein source as it is low in calories (115 per 100g) and fat (3.8g). It provides high-quality protein for muscle repair and essential B vitamins like B12 and niacin for energy metabolism.
How much protein and fat are in this ham?
A 100g serving contains approximately 18.5g of protein and only 3.8g of fat. This high protein-to-fat ratio makes it an excellent lean protein option for those monitoring their macronutrient intake.
Is extra lean canned ham good for weight loss?
Yes, its high protein content helps promote satiety, which can reduce overall calorie intake. Since it only contains 115 calories per 100g, it is a nutrient-dense option that fits well into most weight management plans.
Is canned roasted extra lean ham keto-friendly?
Yes, with only 1.5g of carbohydrates per 100g, it is very low in carbs and fits well within a ketogenic or low-carb diet. It provides the necessary protein without adding significant sugars.
Is this ham gluten-free?
Most canned hams are naturally gluten-free, but some brands may use modified food starches or flavorings that contain gluten. Always check the label for a gluten-free certification or wheat-based additives.
Do I need to cook canned roasted ham before eating?
No, canned roasted ham is fully cooked during the canning process and is safe to eat straight from the tin. You can serve it cold in salads or sandwiches, or heat it up in a pan to enhance the roasted flavor.
What are the best ways to use canned extra lean ham?
It is highly versatile and can be diced into omelets, added to split pea soup, or sliced for sandwiches. It also works well as a protein boost in fried rice, pasta carbonara, or garden salads.
How should I store an unopened can of ham?
Most canned hams are shelf-stable and should be stored in a cool, dry place like a pantry. However, some specific 'perishable' canned hams require refrigeration even before opening, so always check the storage instructions on the label.
How long does canned ham last after opening?
Once opened, you should transfer the ham to an airtight container or wrap it tightly in foil. It will stay fresh in the refrigerator for 3 to 5 days.
Is canned ham high in sodium?
Canned meats generally contain higher sodium levels than fresh cuts because salt is used for preservation. While this version is extra lean, individuals on sodium-restricted diets should check the nutrition facts and consume it in moderation.
