Meat and Poultry / Exotic Meats
Ham, pork, sweet, chopped
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 117kcal / 2530kcal (4%) |
Macronutrients
Protein | 10.7 g/ 71g (15%) | ||||||
Total Fat | 4.4 g/ 42g (10%) | ||||||
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Total Carbs | 8.7 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0.2 mcg RAE/ 700mcg RAE (0.03%) |
Vit B1 | 0.12 mg/ 1mg (10%) |
Vit B2 | 0.07 mg/ 1mg (5%) |
Vit B3 | 1.5 mg NE/ 16mg NE (9%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 20 mg/ 750mg (2%) |
Phosphorus | 74 mg/ 700mg (10%) |
Iron | 1.1 mg/ 12mg (9%) |
Potassium | 245 mg/ 2000mg (12%) |
Sodium | 1208 mg/ 1500mg (80%) |
Zinc | 1.3 mg/ 7mg (20%) source |
What is this food?
Ham (sweet, chopped) — a processed pork product. In a 100 g serving, it provides protein along with fat and some carbohydrates.
Why it matters to health
Ham can help with protein for muscle repair and satiety, and it also has a bit of fiber (about 1.2 g) and sugar (about 2.9 g). However, it’s also relatively higher in sodium (about 1208 mg) and saturated fat (about 1.34 g), plus cholesterol (about 35 mg). These matter because too much sodium can raise blood pressure risk, and too much saturated fat can affect heart health over time. Since it’s processed, it’s best to include it in sensible amounts within your daily meals and snacks.
Healthier tips
- Use ham as a small add-on (e.g., for sandwiches, omelets, or toppings), not as the main protein every day.
- Pair it with more vegetables (salad, sautéed pechay, kangkong, or tomatoes) and add fiber-rich carbs (brown rice, whole wheat bread, or kamote in reasonable portions).
- Balance your day: if you have ham at one meal, choose lighter proteins (fish, eggs, tofu, chicken without skin) for the other meals.
- Watch the salt: if you’re eating ham, go easy on salty sauces (ketchup, soy sauce, bagoong) and choose lower-sodium seasonings when possible.
- Keep portions in check—everything in moderation works best for processed meats.
Common Filipino dishes
Ham and cheese sandwich, Hamonado, Ham with pineapple, Macaroni salad with ham, Egg and ham breakfast sandwich
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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