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Prepared and Processed  / Processed Meats

Ham, pork, sweet, chopped Nutrition Facts

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PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Calories 117kcal / 2530kcal (4%)

Macronutrients

Total Fat
4.4 g/ 42g (10%)
Saturated Fat
1.34 g/ 20g (6%)
Cholesterol
35 mg/ 300mg (11%)
Unsaturated Fat
1.57 g
Total Carbohydrates
8.7 g/ 348g (2%)
Dietary Fiber
1.2 g/ 20g (6%)
Sugar
2.9 g/ 63g (4%)
Protein
10.7 g/ 71g (15%)

Vitamins

Vitamin A
4 mcg RAE/ 700mcg RAE (0.57%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.12 mg/ 1mg (10%)
Vitamin B2
0.07 mg/ 1mg (5%)
Vitamin B3
1.5 mg NE/ 16mg NE (9%)

Minerals

Calcium
20 mg/ 750mg (2%)
Iron
1.1 mg/ 12mg (9%)
Phosphorus
74 mg/ 700mg (10%)
Potassium
245 mg/ 2000mg (12%)
Sodium
1208 mg/ 1500mg (80%)
Zinc
1.3 mg/ 7mg (20%)
source
What is this food?
AI-assisted
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
AI-assisted
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
AI-assisted
  • 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
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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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