ProteinProcessed Meat
Ham (Deli-Style, Low Sodium)
Evidence-based nutritional information, health benefits, and longevity research for ham (deli-style, low sodium). Serving size: 100g (about 3-4 slices)
145
Calories
21g
Protein
6g
Fat
1.5g
Carbs
Complete Nutritional Profile
Per 100g (about 3-4 slices)
Macronutrients
Calories145 kcal
Protein21g
Carbohydrates1.5g
Fiber0g
Sugar1.5g
Total Fat6g
Saturated2g
Monounsaturated2.8g
Polyunsaturated0.7g
Omega-30.04g
Cholesterol53mg
Sodium1203mg
Vitamins
Thiamin0.6 mg
Vitamin B60.4 mg
Vitamin B120.6 μg
Niacin4.3 mg
Minerals
Selenium28.5 mg
Phosphorus287 mg
Zinc2 mg
Potassium287 mg
Health Benefits
Evidence-based health benefits of ham (deli-style, low sodium)
Moderate protein (21g per 100g) - 2 slices contain ~9-10g protein
Lower in fat than bacon
Provides B vitamins and selenium
Convenient protein source
Longevity & Healthspan Research
Latest scientific evidence on ham (deli-style, low sodium) and healthy aging
Processed meats including ham linked to 18% increased mortality risk per 50g daily consumption
Etemadi et al., BMC Medicine 2017Meta-analysis
Sodium in processed meats major concern for cardiovascular health
O'Donnell et al., New England Journal of Medicine 2014Prospective cohort
How to Use Ham (Deli-Style, Low Sodium)
Optimal Intake
LIMIT to occasional use only. If consuming, choose low-sodium varieties (under 400mg per serving). Max 2-3 slices weekly. Fresh pork or poultry vastly superior for healthspan.
Preparation Methods
- Choose low-sodium varieties when available
- Use sparingly as flavor addition rather than main protein
- Better choice: Fresh roasted turkey or chicken breast
- Avoid honey-baked or heavily processed versions
Bioavailability Tips
Good protein digestibility but health concerns from processing limit benefits.
Food Synergies
Combine with these foods for enhanced benefits
- If using, pair with plenty of vegetables
- Limit portion sizes
- Best synergy: Replace with fresh roasted turkey or chicken
Contraindications & Considerations
- Processed meat - WHO classified as carcinogenic
- Very high sodium even in 'low-sodium' versions
- Not recommended for those with hypertension or cardiovascular disease
- Better alternatives exist for every use case