Meat and Poultry / Exotic Meats
Pork ham
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 298kcal / 2530kcal (11%) |
Macronutrients
Protein | 16.3 g/ 71g (22%) | ||||||
Total Fat | 25.8 g/ 42g (61%) | ||||||
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Total Carbs | 0.1 g/ 348g (0.03%) | ||||||
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Vitamins
Vit A | 0.5 mcg RAE/ 700mcg RAE (0.07%) |
Vit B1 | 0.58 mg/ 1mg (48%) high |
Vit B2 | 0.2 mg/ 1mg (15%) |
Vit B3 | 5.5 mg NE/ 16mg NE (34%) high |
Vit C | 2 mg/ 70mg (2%) |
Minerals
Calcium | 9 mg/ 750mg (1%) |
Phosphorus | 124 mg/ 700mg (17%) source |
Iron | 1 mg/ 12mg (8%) |
Sodium | 58 mg/ 1500mg (3%) low |
What is this food?
Pork ham is a processed pork meat (usually cured and sliced) that’s commonly used in sandwiches, toppings, and quick meals. It’s mainly a protein food.
Why it matters to health
In 100 g, pork ham provides about 298 kcal and a good amount of protein, but it’s also high in total fat (25.8 g) and saturated fat (8.94 g). It also contains cholesterol (100 mg) and sodium (58 mg). Eating it in the right amount helps you get the protein benefits without overdoing fats and salt, especially if you also have other salty or fatty foods in the day.
Healthier tips
- Use ham as a small add-on (e.g., a few slices) rather than the main portion of the meal.
- Pair it with fiber-rich sides like vegetables, fruits, or whole grains to balance the meal (think: rice + ulam with veggies, or bread + lots of greens).
- Choose lower-sodium options when available, and rinse/portion carefully if you’re using canned or heavily salted types.
- For your daily pattern (3 meals + 1–2 snacks), keep ham to about 1–2 times per week as a convenience protein, and rotate with fish, eggs, chicken, tofu, or legumes more often.
- Watch the “hidden” sodium and fat when ham is combined with cheese, mayo, and instant sauces.
Common Filipino dishes
Spanish bread with ham, hamonado (ham with sweet sauce), ham and egg sandwich, macaroni salad with ham, arroz caldo with ham (optional topping)
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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