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Deli Ham Calories
High-protein processed meat; high in sodium
CALORIES
GI
POTASSIUM
FIBER
Deli Ham Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
1.5g
· 4%
Protein
20.9g
· 60%
Fat
5.5g
· 36%
Fiber
0g
Deli Ham Vitamins & Minerals
Vitamins
B1
0.43mg · 36% DV
B12
0.7µg · 29% DV
B3
4.2mg · 26% DV
B6
0.32mg · 19% DV
Minerals
Sodium
1200mg · 52% DV
Selenium
28µg · 51% DV
Phosphorus
210mg · 30% DV
Zinc
2mg · 18% DV
Deli Ham Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Deli Ham Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Deli Ham Contain Allergens?
No known major allergens
Which Diets Is Deli Ham Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Deli Ham Fat Profile
SATURATED
1.9g
MONOUNSATURATED
2.5g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Foods Similar to Deli Ham
Deli Ham — Frequently Asked Questions
Is deli ham considered processed meat?
Yes. Deli ham is typically cured, salted, cooked and sliced, and some products contain nitrite or nitrate preservatives.
Is it okay to eat deli ham every day?
It is better treated as an occasional, portion-controlled food rather than a daily staple. Processed meats are often high in salt, so it helps to rotate in less processed protein sources.
How should I choose between deli ham and smoked turkey?
Compare the label for salt, saturated fat and additives. Smoked turkey is not automatically less processed or lower in salt; the nutrition and ingredients vary by brand.
How long does opened deli ham keep in the fridge?
Keep it tightly sealed in the refrigerator and generally use it within 3 to 5 days after opening. Follow the product label if it gives a shorter storage instruction.
Can deli ham be frozen?
Yes, preferably in small portions so you can thaw only what you need. Its texture may become slightly wetter after thawing; defrost it in the refrigerator and use it promptly.
How can I tell if deli ham has gone bad?
A sour or unusual smell, a sticky surface, discoloration or a swollen package are warning signs. Do not taste a questionable product to test it—discard it.
Can deli ham be eaten without heating it?
Ham labeled cooked and ready to eat can be eaten cold. Pregnant people, older adults and those with weakened immune systems may prefer to heat deli meats thoroughly to reduce the risk from Listeria.
What goes well with deli ham?
Pair it with whole-grain bread, eggs, tomatoes, leafy greens or peppers for a more balanced meal. Since ham can be salty, go easy on salty cheese, pickles and sauces in the same meal.
Is deli ham a good post-workout food?
It can be a convenient protein-containing option, especially when paired with a carbohydrate food such as bread, potatoes or fruit. For regular post-workout meals, include a variety of less processed protein choices too.
Does the pink color of deli ham mean it is fresh?
No. Curing agents such as nitrite can give ham its characteristic pink color, so color alone does not show freshness. Check the smell, package condition, storage history and use-by date instead.
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Nutrition data compiled from USDA FoodData Central and scientific sources.