There arent many foods quite as quirky as canned ham. Preserved meat that is high in protein is the last thing most of us would pick up at the store these days. It’s old-fashioned and, to be honest, pretty bland. The hard, pale pink outside isn’t very Instagrammable and makes me think of the jelly-filled, mostly homemade drinks from the 1950s. But canned ham has history, and clearly it has staying power.
In all of its many forms—from a clove-studded main dish to a retro, ready-made side dish to a tasty sandwich topping, and so on—canned ham has stood the test of time and the jokes that have been made about it. It lives quietly in the back of our pantries and in the background of our culinary culture. So, whether you want to try it or not, we found out everything you need to know about this meat. This is the untold truth of canned ham.
As a busy parent I’m always looking for quick protein options to add to salads, sandwiches and snacks. Canned ham products like flakes of ham seem convenient, but are they really good for your health? I decided to dig into the nutrition and health impacts of flakes of ham to see if it deserves a place in a balanced diet.
What are Flakes of Ham?
Flakes of ham refer to minced or chopped up ham sold canned and shelf-stable. It’s made by taking a whole cured ham and mechanically separating the meat into smaller pieces. Adding broth or water rehydrates the ham flakes into a moist, shredded texture.
Popular brands of canned flakes of ham include Maple Leaf, Premium and Prestige. It’s sold plain or flavored with things like honey or maple syrup. The flakes make an easy protein topping for salads pizza pasta and more. It also works as a sandwich or wrap filling.
Flakes of ham provide a quick alternative to cooking a whole ham steak or roast. But how does the nutrition measure up? Let’s analyze some key components.
Nutritional Profile of Flakes of Ham
A 1/2 cup serving of canned flakes of ham contains approximately:
- Calories: 60
- Protein: 7g
- Fat: 2g
- Sodium: 430mg
- Iron: 10% DV
- Potassium: 2% DV
- Vitamin B6: 2% DV
- Vitamin B12: 15% DV
Flakes of ham offer a good amount of protein per serving. The sodium is also lower than many deli hams at 430mg per serving.
However, the overall micronutrient content beyond B vitamins is relatively low. There are minimal amounts of important vitamins and minerals.
So while flakes of ham provide protein and some nutrients, the nutritional value is not exceptional.
Potential Benefits of Flakes of Ham
Here are some of the advantages flakes of ham may offer as part of a healthy diet:
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High-Quality Protein – Ham contains all the essential amino acids required to support muscle growth and maintenance. The 7g protein per serving promotes fullness as well.
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B Vitamins – Ham provides substantial amounts of vitamin B12 and B6. Vitamin B12 is necessary for red blood cell formation and DNA synthesis. Vitamin B6 helps the body convert food into energy.
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Iron – The iron in ham comes in a highly bioavailable heme form that promotes healthy red blood cell and hemoglobin production. This helps prevent anemia.
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Convenience – Canned ham flakes require no refrigeration and are quick to heat and eat. This makes it easy to add protein on the go.
Overall, the protein, B vitamins and iron in flakes of ham make it a handy pantry staple. But there are some downsides to consider as well.
Potential Drawbacks of Flakes of Ham
Here are a few words of caution regarding regularly eating flakes of ham:
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High Sodium – While lower in sodium than many deli hams, a 1/2 cup still contains 430mg. This is 18% of the daily 2300mg limit. Too much sodium can increase blood pressure.
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Nitrates/Nitrites – These common ham curing agents may form cancer-causing compounds like nitrosamines in the body. However, some brands offer uncured ham without nitrites.
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Processed Meat – Heavily processed meats like ham, bacon and sausage are classified by the WHO as carcinogenic and linked to increased colorectal cancer risk.
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No Bones or Skin – Flakes contain only the ham muscle, missing beneficial collagen, nutrients and fat from the bones and skin.
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Heavy Metals – Ham may contain small amounts of heavy metals like lead and cadmium that accumulate in the body over time.
The bottom line is moderation and choosing less processed versions when possible.
Healthier Ways to Enjoy Flakes of Ham
You can make some simple adjustments to enjoy the convenience of canned ham flakes while limiting any downsides:
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Choose low sodium or no salt added varieties to cut down on excess sodium. Rinsing the ham flakes before eating can further reduce the sodium content.
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Opt for uncured ham flakes without nitrates or nitrites when you can find them.
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Incorporate plenty of fresh fruits and vegetables along with whole grains at meals contain ham to balance it nutritionally.
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Look for ham flakes made from higher-welfare pigs raised without routine antibiotics or added growth hormones.
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Stick to recommended serving sizes instead of overeating. Spread out your processed meat intake across multiple days rather than at every meal.
Healthy Meal Ideas with Ham Flakes
Here are some nutritious recipes for enjoying flakes of ham in moderation as part of an overall wholesome diet:
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Breakfast Sandwich – Fold ham flakes, cheese and a fried egg between a whole grain English muffin for a protein-packed breakfast.
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Lunch Salad – Top a base of mixed greens, chickpeas, avocado, tomatoes and shredded carrots with ham flakes. Dress with olive oil and lemon juice.
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Pizza – Sprinkle ham flakes over a whole wheat crust with tomato sauce, peppers, onions, mushrooms and part-skim mozzarella cheese for quick weeknight pizza.
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Pasta Salad – Toss ham flakes with whole grain pasta spirals, shredded cheddar, diced bell peppers and peas. Mix in a creamy Greek yogurt dressing.
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Quiche – Bake ham flakes into an egg and veggie quiche with spinach, onions and swiss cheese for a hearty brunch dish.
Healthier Alternatives to Processed Ham
For those looking to further limit nitrates, sodium and processed meats, here are some alternatives that still provide plenty of protein:
- Canned wild salmon or tuna
- Roasted chicken or turkey breast
- Hard-boiled eggs
- Hummus or bean dip
- Natural nut butters
- Greek yogurt or cottage cheese
The Bottom Line
Overall, flakes of ham can be enjoyed in moderation as part of a balanced diet, especially less processed versions without nitrates/nitrites. It provides an easy source of protein, B vitamins and iron. However, it’s best to limit intake due to the potential association with increased cancer risk. Mix in alternative proteins like fish, beans, nuts and yogurt while focusing on whole, minimally processed foods for your overall eating pattern.
With some smart adjustments when buying and preparing canned ham flakes, they can still play an occasional role in providing flavor, convenience and nutrition. But as with any processed meat, it’s ideal to enjoy them as part of a varied diet without overdoing it.
Canned ham is nearly a century old
Canned ham was the invention of none other than George Hormel. If that name instantly sounds familiar, thats because youve been seeing the brand all over your grocery store your entire life. The same goes for your parents. The man who launched the company behind so many of our favorite food brands started it all with pork products near the turn of the 20th century (via Hormel). According to the companys official history, in 1926, Hormel invented the worlds first canned ham. And from there, Hormel went on to develop a slew of other products that have been beloved for generations and are still recognized today, like Dinty Moore beef stew, canned chili, and the famous (or infamous, depending on how you look at it) Spam.
People’s tastes may have changed in the almost 100 years since then, but nostalgia lives on, and you can still get canned ham from many brands (via Amazon).
It’s not a good idea to freeze canned ham
If, for whatever reason, you decide you need to hang on to some canned ham past its (two year) expiration date, you might want to think again. While going the freezer route seems like the go-to move for extending the shelf life of most foods, it will likely have the opposite effect for canned ham. The University of Arizona explains that with any type of canned food, freezing temps may cause the contents of the can to expand, damaging the airtight seal that keeps the ham (or whatever) fresh. And in fact, Cooks Info says that freezing may cause the ham to rot inside the can.
There is one workaround. The USDA says that if ham is removed from the can first, it can be frozen, but hardly long enough to make it worth it. It will stay good in the freezer for another month or two tops and must be wrapped tightly in an airtight container (via RecipeTips.com).
Viewer requested. Flakes of ham.
FAQ
What is the healthiest type of ham?
How much protein is in ham flakes?
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Calories (Cal)
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90
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Carbohydrates (g)
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0
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Fibre (g)
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0
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Sugars
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0
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Protein (g)
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8
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Is ham healthy or unhealthy?
Is ham considered a junk food?
Is ham healthy?
Ham is not as healthy as poultry. For many people, ham is a frequent sandwich or omelet ingredient and a holiday staple. However, it is a type of processed red meat, which is made by curing a pork leg.
Is ham good for someone with diabetes?
No. Ham, like other processed meats, is not a healthy food for anyone and should not be consumed often due to its high content of chemical additives.
Is roasted ham good for you?
Roasted ham is an outstanding source of B vitamins and offers good amounts of selenium and zinc. In a 100-gram serving, one can obtain more than 20% of the recommended daily value for these nutrients (3, 6). Beyond its protein content, ham is abundant in these essential nutrients.
Are maple leaf flakes of ham good?
Maple Leaf flakes of ham are a must-have! they are great in salads and for sandwiches! quick and easy snacks.. very tasty! I must have in the summer for salad time Recommended? You Betcha! A good ham to add to your meals! I really like eating this ham at my mealtimes with my vegetables or using it to make a sandwich.