Meat and Poultry / Processed Meats
Luncheon meat, pork & ham
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 321kcal / 2530kcal (12%) |
Macronutrients
Protein | 13.6 g/ 71g (19%) | ||||||
Total Fat | 28.6 g/ 42g (68%) | ||||||
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Total Carbs | 2.3 g/ 348g (0.66%) | ||||||
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Vitamins
Vit A | 2.5 mcg RAE/ 700mcg RAE (0.36%) |
Vit B1 | 0.17 mg/ 1mg (14%) |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 2.1 mg NE/ 16mg NE (13%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 76 mg/ 750mg (10%) |
Phosphorus | 155 mg/ 700mg (22%) source |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 1414 mg/ 1500mg (94%) |
What is this food?
Luncheon meat (pork & ham). It’s a processed meat usually eaten in small portions as a quick protein for sandwiches, toppings, or viands.
Why it matters to health
This food is high in protein, but it also tends to be high in saturated fat and sodium. In this serving (100g), it has about 28.6g total fat with 10.7g saturated fat, 1414mg sodium, and 76mg cholesterol. Too much sodium can make it harder to keep blood pressure in a healthy range, and too much saturated fat can affect heart health over time. The good part: when used in small amounts, it can help you reach your daily protein needs—just balance it with fiber-rich foods (vegetables, fruits, and whole grains) in your 3 meals plus 1–2 snacks.
Healthier tips
- Keep portions small: use it as a side protein or topping (for example, a few slices) rather than the main ingredient.
- Balance your plate: pair with vegetables and carbs with fiber (brown rice, whole wheat, or root crops in reasonable portions).
- Watch sodium: if you eat luncheon meat, go lighter on salty sides (instant noodles, salted fish, chicharon, bagoong) that day.
- Choose better options when available: look for products labeled lower sodium or with simpler ingredients.
- For snacks, consider alternatives more often (boiled eggs, yogurt, tofu, nuts in small portions) to reduce frequent processed meat intake.
Common Filipino dishes
Ham and cheese sandwich, arroz caldo with ham, macaroni salad with ham, pancit canton with ham, lumpia with ham filling, fried rice with ham
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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