Baked ham is a popular dish that is often served during holidays and special occasions. It is a type of cured meat that is made from the hind leg of a pig, and it is typically baked in the oven to bring out its rich and savory flavors. One of the key concerns for many people when it comes to consuming baked ham is the calorie content. In this article, we will delve into the nutrition facts of baked ham, including the calorie count, to help you make informed decisions about your diet.
Nutrition Facts of Baked Ham
A 3-ounce serving of baked ham, which is approximately the size of a deck of cards, contains around 140-160 calories. However, this value can vary depending on the type of ham, the cooking method, and the glaze or sauce used. For example, a honey-glazed baked ham can contain up to 200 calories per 3-ounce serving, while a plain baked ham can contain as few as 120 calories per serving. It’s also worth noting that baked ham is a good source of protein, with a 3-ounce serving containing around 20-25 grams of protein.
Macronutrient Breakdown
The macronutrient breakdown of baked ham is as follows:
| Nutrient | Amount (per 3-ounce serving) |
|---|---|
| Calories | 140-160 |
| Protein | 20-25g |
| Fat | 5-7g |
| Carbohydrates | 5-7g |
Micronutrient Content
Baked ham is also a good source of several important micronutrients, including:
- Vitamin B12: important for energy production and nerve function
- Selenium: acts as an antioxidant in the body
- Zinc: important for immune function and wound healing
- Phosphorus: important for bone health and many other bodily functions
Comparing Different Types of Ham
There are many different types of ham available, and the nutrition facts can vary significantly depending on the type. Here are some examples:
| Type of Ham | Calories (per 3-ounce serving) | Protein (per 3-ounce serving) | Fat (per 3-ounce serving) |
|---|---|---|---|
| Black Forest ham | 160-180 | 20-25g | 7-10g |
| Prosciutto ham | 120-140 | 15-20g | 3-5g |
| Smoked ham | 140-160 | 20-25g | 5-7g |
How many calories are in a whole baked ham?
+The number of calories in a whole baked ham can vary depending on the size and type of ham. However, a typical whole baked ham can contain anywhere from 2000-4000 calories. It's worth noting that this is a large amount of calories, and it's best to consume baked ham in moderation as part of a balanced diet.
Is baked ham a healthy food option?
+Baked ham can be a part of a healthy diet when consumed in moderation. It is a good source of protein and several important micronutrients, and it can be relatively low in calories and fat. However, it is high in sodium, and it's best to balance it with other nutrient-dense foods to get a variety of vitamins and minerals.
In conclusion, baked ham is a nutritious food that can be part of a healthy diet when consumed in moderation. By being aware of the nutrition facts, including the calorie count and macronutrient breakdown, you can make informed decisions about your diet and enjoy baked ham as part of a balanced meal. Whether you’re looking for a lean protein source or a flavorful addition to your holiday meal, baked ham is a great option that can provide a range of health benefits when consumed in moderation.
