Meat and Poultry / Processed Meats
Ham, chopped, cnd
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 220kcal / 2530kcal (8%) |
Macronutrients
Protein | 14.1 g/ 71g (19%) | ||||||
Total Fat | 16.1 g/ 42g (38%) | ||||||
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Total Carbs | 4.6 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 2.25 mcg RAE/ 700mcg RAE (0.32%) |
Vit B1 | 0.26 mg/ 1mg (21%) source |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 2.3 mg NE/ 16mg NE (14%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 100 mg/ 750mg (13%) |
Phosphorus | 184 mg/ 700mg (26%) source |
Iron | 1.7 mg/ 12mg (14%) |
Sodium | 1250 mg/ 1500mg (83%) |
What is this food?
Chopped ham (canned), about 100 g serving.
Why it matters to health
Ham is a protein food that helps support muscle repair and keeps you full between meals. But canned ham is also higher in sodium (about 1250 mg per 100 g) and has more saturated fat (about 5.38 g per 100 g) and cholesterol (about 42 mg). Eating it often or in big portions can make it harder to meet heart-healthy goals. Since it’s low in fiber (0 g) and sugar is 0 g, it works best when paired with fiber-rich sides like vegetables and whole grains.
Healthier tips
- Keep portions small: aim for about 1–2 slices (or ~30–50 g) per meal, especially if you eat ham more than once a week.
- Balance your plate: add 1–2 cups of vegetables (e.g., pechay, cabbage, carrots) and a carb you can count (rice in appropriate serving size, or a mix with root crops).
- Choose lower-sodium options when available, and rinse if the product allows (follow label instructions).
- For snacks, use ham sparingly—better to snack on fruit, yogurt, or nuts rather than processed meats.
- Spread it across the week: if you have ham for lunch, consider fish, eggs, or tofu for the next protein meal.
Common Filipino dishes
Ham and egg sandwich, hamonado, macaroni salad with ham, arroz caldo with ham, ham and cheese pandesal
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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