Is ham healthy?
We take a loot at whether ham is a healthy choice and whether you should limit your intake of this processed meat.
Ham is a cut of pork taken from the higher section of the pig’s hind leg. It may be wet or dry cured, smoked or unsmoked.
Most commercial ham is cured and ready to eat, whereas gammon (which maybe salted, brined or smoked) is sold raw and requires cooking.
Ham varies in flavour, appearance and nutrient content (protein, fat and salt levels) depending on how the livestock were fed, as well as the style and curing method applied. It may be purchased as a joint or pre-sliced – slices are available breaded or flavoured with additions like honey.
Discover our full range of health benefit guides or check out some of our best leftover ham recipes and gammon recipes, from traditional ways to serve it such as our apricot & ginger ham, to using up every last bit of the joint with our spring greens & gammon soup.
Some popular deli varieties include:
- Parma ham – a dry-cured ham from the Parma region of Northern Italy, where the pigs are fed a diet of whey (a byproduct of the famous Parmigiano-Reggiano cheese production). Parma ham is served wafer-thin and has a lower salt (5.3%) and higher moisture content. Parma ham is a Protected Designation of Origin (PDO) food, meaning it can only be produced in the Parma region.
- Serrano ham – a Spanish ham from pigs fed a diet of cereals and grains. This ham is dry-cured for 12 months and has a deeper flavour and texture than some other hams. Its name and method of processing are protected by the European Union but its production is not limited to a specific region.
Ham should not be confused with other types of pork products, such as luncheon meat, which is made of finely minced pork combined with cereals, preservatives and flavour enhancers.
Nutritional profile of ham
A 100g serving of ham provides:
- 132kcal / 553kJ
- 21.2g protein
- 5.0g fat
- 1.7g saturated fat
- 2.2g monounsaturated fat
- 0.8g polyunsaturated fat
- 0.8g iron
- 2.1mg zinc
- 12mcg selenium
- 2.63mg salt
Salt levels vary depending on the method of preservation and curing; other variables that may influence nutritional value include the feed and lifespan of the animal.
Be aware that large-scale meat producers may bulk up their product by injecting it with water or brine to help keep the meat moist. This additional ‘weight’ may increase salt levels and will reduce the intensity of the flavour.
Is ham rich in protein?
A lean source of protein, ham supplies all nine essential amino acids needed for growth and repair. As such, the protein is ‘high quality,’ being an easy form for our bodies to access and use. Adequate levels of protein in the diet is especially important as we age to help mitigate the effects of a condition known as sarcopenia (muscle loss).
Is ham lower in saturated fat than beef or lamb?
Beef and lamb contain more saturated fat than pork. The majority of the fat in pork is the healthy monounsaturated variety, with small but higher levels of polyunsaturated fats, compared to other red meats. This means pork, including ham, offers a more favourable fat content than most other red meats.
Read more about the different types of fat.
Is ham a useful source of B vitamins?
Just a 50g portion of ham contributes more than your recommended daily intake of both B1 and B6.
Read all about B vitamins.
Is ham a useful source of minerals?
Rich in selenium and zinc, as well as phosphorus, potassium and iron, ham may make a useful inclusion for supporting thyroid function, immunity, bone health and energy production.
Will eating ham support my energy levels?
Ham is a rich source of nutrients needed for energy production, including iron, vitamin B12, carnosine, choline and co-enzyme Q10.
What are the potential health risks of ham?
Despite these benefits, ham is classed as a processed meat and therefore we're advised to limit how much we eat. This is because:
- Ham is especially high in salt, making it unlikely to be suitable for those following a low-salt diet
- The process of curing and smoking may result in a higher concentration of known carcinogens, which may increase when the meat is subject to high-temperature cooking, such as roasting or grilling
- Some commercial hams are preserved using nitrate or nitrite-based preservatives, which have been associated with colorectal cancer.
The World Health Organisation suggests moderating our intake of processed meats including ham, as well as bacon, sausages and corned beef etc. More generally, a high intake of red meat, in particular processed meat, may increase the risk of death from all causes.
Is ham suitable for everyone?
Some people may be allergic to pork or be sensitive to the preservatives used in the production of processed pork products. Pork is also a forbidden meat for those who follow the Jewish or Muslim religions.
Sliced deli meats such as ham may be at risk of contamination from bacteria like listeria, although outbreaks are becoming less common. For this reason, certain groups are advised to avoid eating it, including expectant mothers, the elderly and the very young.
How much ham should I eat?
As part of a varied, balanced diet, ham may offer some benefits. However, because of the potential downsides, it may be best to keep consumption to moderate levels. In the UK, the NHS recommends that people who eat more than 90g (cooked weight) of red or processed meat, such as ham, per day should reduce their intake to 70g, as this may help reduce their risk of bowel cancer. If you eat more red or processed meat one day, aim to consume less the following days or have some meat-free days to ensure the average amount you eat each day overall is less than 70g.
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This page was reviewed on 28 October 2024 by Kerry Torrens.
Kerry Torrens is a Registered Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
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