Meat and Poultry / Processed Meats
Sausage, ham
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 160kcal / 2530kcal (6%) |
Macronutrients
Protein | 14.1 g/ 71g (19%) | ||||||
Total Fat | 10.3 g/ 42g (24%) | ||||||
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Total Carbs | 2.8 g/ 348g (0.8%) | ||||||
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Vitamins
Vit A | 9.25 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.18 mg/ 1mg (15%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 3.3 mg NE/ 16mg NE (20%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 47 mg/ 750mg (6%) |
Phosphorus | 114 mg/ 700mg (16%) source |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 1062 mg/ 1500mg (70%) |
What is this food?
Sausage and ham are processed meats (protein foods) made from pork or other meats, usually cured and/or seasoned. For 100 g, they provide about 160 kcal and around 10.3 g total fat with 3.52 g saturated fat plus 1062 mg sodium and 68 mg cholesterol.
Why it matters to health
They can help you meet your protein needs, which supports fullness and muscle maintenance—useful when you’re building balanced meals (3 full meals + 1–2 snacks a day). However, sausage/ham are typically higher in sodium and saturated fat. Too much sodium can make it harder to manage blood pressure over time, and higher saturated fat can affect heart health when eaten often. The good part: they have some fiber listed (about 1.2 g), but it’s still not a “fiber-rich” food—so pairing with vegetables and whole grains matters.
Healthier tips
- Keep portions small: treat sausage/ham as an add-on (e.g., a few slices or a small serving) rather than the main part of the meal.
- Balance your plate: pair with half plate non-starchy vegetables (like pechay, kangkong, broccoli, carrots) and 1/4 plate whole grains (brown rice, oats, or whole wheat) plus 1/4 plate protein (you can still include sausage/ham, but not the whole protein).
- Watch sodium: if you’re having sausage/ham, go lighter on salty sides (instant noodles soup, salted fish, bagoong, processed sauces).
- Choose better options when available: look for products labeled lower sodium or less processed.
- Use it less often: enjoy it occasionally, and rotate with fresh fish, chicken, eggs, tofu, or beans.
Common Filipino dishes
Ham and cheese pandesal, Hamonado, Sausage fried rice, Macaroni salad with ham, Breakfast silog (ham/sausage), Carbonara 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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