Ham is a cut of pork that’s typically cured and preserved, rich in protein and several beneficial nutrients. But eating too much processed meat may raise your risk of certain cancers.
You’ve probably had ham on sandwiches or with holiday meals. It’s a popular deli meat, appetizer, and main dish.
It’s a pork product that comes from pigs’ legs. The red meat is usually preserved with salt or smoke, though this process varies depending on the type.
Ham is high in protein but low in carbs, fat, and fiber. It’s also low in calories when eaten alone.
Just 2 ounces (57 grams) — approximately 3–4 thin slices — of ham provide (1, 2, 3):
Ham is especially high in selenium; depending on the type, it gives you up to 2076% of the daily value (DV) for 2 ounces (57% grams). Selenium is an essential nutrient that aids reproduction, DNA construction, and defense from infections (2, 3, 4).
Compared with poultry and fish, pork products like ham are higher in iron, thiamine, and other B vitamins. Yet, pork may be lower in some nutrients than other red meats, such as beef (5).
Ham also provides all nine essential amino acids, making it a complete protein. Amino acids are important for metabolism, gene expression, and cell communication (6, 7, 8, 9). They help make proteins.
Also, this well-known red meat has good amounts of phosphorus, zinc, and potassium, all of which help your body make energy, fight off infections, and keep your heart healthy (10, 11, 12).
Also, ham and other meats have a lot of carnosine, choline, and coenzyme Q10, which are chemicals that help your body make energy and send messages between cells (13)
Ham begins as a piece of raw pork cut from the hind legs of a pig. It’s then cleaned and cured using one or more of the following methods (14):
Some products like canned ham are mechanically formed. This method preserves, flavors, and finely chops muscle meat from the pig’s leg, then reshapes and packages it.
Cured and mechanically formed hams are the most common, but you can also buy fresh raw ham. Because this type isn’t cured or cooked, you must cook it fully before it’s safe to eat. Cooking a fresh ham takes longer than reheating a cured ham.
Remember that ham’s nutritional value depends on things like the type of pig feed used and the way it was processed (15).
One study found that dry-cured ham had significantly lower levels of the beneficial antioxidant glutathione than fresh pork. Still, most compounds were unchanged, and some amino acid levels even increased after curing (16).
Ham looks and tastes differently depending on the type, as well as where you live. Many cultures maintain unique methods of curing ham.
These varieties differ in nutritional value. The nutrients in 2 ounces (57 grams) of different kinds of ham are shown in this table (17, 18, 19, 20, 21, 22, 23, 24):
As you can see, chopped ham packs far more calories than most other types. There is a wide range in the amount of protein, fat, and sodium. Jamón usually has the most protein, chopped ham the most fat, and country ham the most salt.
Is Ham or Sausage Healthier? Settling the Breakfast Meat Debate
As someone who loves a hearty breakfast I often face the difficult choice between ham and sausage. Both offer satisfying flavor but which one is actually better for my health?
To make an informed decision, I decided to dig into the nutrition facts, ingredients, and health effects of these two popular breakfast meats Here’s what I discovered in my quest to determine whether ham or sausage reigns supreme
Comparing Nutrients: How Do Ham and Sausage Stack Up?
First, let’s look at the basic nutritional profile of ham versus sausage:
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Calories: Sausage contains more calories per serving than ham – about 324 calories per 100g compared to 263 calories in ham.
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Fat: Sausage also has a higher fat content, with 75% of its calories coming from fat versus 72% in ham.
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Saturated fat: Both meats are high in saturated fat, but Italian sausage contains 42% more saturated fat per serving than ham.
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Protein: Ham and sausage have similar protein content by percentage of calories, but ham has less protein per gram (21g vs. 23g).
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Carbs: Ham and sausage are both very low in carbs, with ham at 3% and sausage at 2% of calories.
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Vitamins: Ham contains more B vitamins like thiamin, B1, and B6. Sausage is higher in folate and pantothenic acid.
So in terms of nutrients, sausage generally has more calories, fat, and saturated fat than ham. But ham contains more protein per serving and more B vitamins.
Potential Health Benefits and Risks of Ham and Sausage
Beyond basic nutrients, what are the potential health implications of choosing ham or sausage?
Ham Health Benefits
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More protein than calories can increase satiety and help manage hunger.
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B vitamins help convert food into energy and support proper nervous system functioning.
Ham Health Risks
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Processed meats like ham are linked to increased risk of heart disease, diabetes, and certain cancers.
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Ham is very high in sodium, which can contribute to high blood pressure.
Sausage Health Benefits
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Provides iron, zinc, and B vitamins like folate, niacin, and vitamin B12.
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Source of complete protein containing all essential amino acids.
Sausage Health Risks
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High in saturated fat, which raises LDL (bad) cholesterol levels.
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Also very high in sodium and linked to increased disease risk like ham.
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Fresh sausages may contain harmful pathogens without proper cooking.
As you can see, both ham and sausage come with similar health warnings when consumed regularly or in high amounts. The American Cancer Society recommends limiting processed meat intake to no more than 18 oz per week.
More Healthful Breakfast Meat Alternatives
For those looking to reduce intake of high-sodium processed meats like ham and sausage, what are some healthier breakfast options?
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Chicken or turkey sausage with no nitrates or nitrites
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Uncured Canadian bacon with less fat than regular bacon
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Grilled chicken or lean steak
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Smoked salmon or lox
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Vegetarian sausage made from soy protein or seitan
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Tofu scramble with veggies
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Plain Greek yogurt with fresh fruit
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Beans on toast
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Whole grain toast with avocado
By choosing unprocessed poultry, fish, or plant-based proteins more often, you can still enjoy a hearty breakfast while minimizing health risks.
Tips for Purchasing and Cooking Ham and Sausage
When you do opt for ham or sausage, here are some tips for selecting and preparing them:
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Choose uncured, nitrate-free varieties when possible.
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Look for low-sodium options to limit excess salt.
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Read labels and avoid those with preservatives and other additives.
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Limit portion sizes to 2-3 oz. per serving.
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Bake, grill, or pan-fry instead of deep frying to reduce fat.
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Avoid charring or burning to limit formation of carcinogens.
It’s also important to balance out processed meats with plenty of veggies, fruits, and whole grains. An apple, spinach, and cheddar breakfast sausage muffin or veggie ham and swiss omelet are healthier options.
The Verdict: Which Breakfast Meat Is Healthier Overall?
When it comes to ham versus sausage, sausage generally contains more calories, total fat, and saturated fat than ham. However, both meats come with health warnings when consumed in excess.
For improved health, it’s best to limit intake of processed red meats like ham and sausage to no more than 18 oz per week. Substitute in unprocessed poultry, fish, or plant proteins more often.
However, if I had to choose one as an occasional breakfast treat, I would go for ham over sausage. Ham contains more protein than calories, while sausage is higher in saturated fat. Plus, ham has more beneficial B vitamins. Just be sure to choose uncured, low-sodium ham and enjoy in moderation as part of an overall balanced diet.
What’s your favorite go-to breakfast meat? I’d love to hear if you have any tips for enjoying ham, sausage, or bacon as part of a healthy diet!
May support weight loss
Eating low-calorie foods on a regular basis may help you lose weight by making you feel full for longer. It shows how many calories are in a certain amount of food based on its weight (in grams) or volume (in milliliters) (37)
It’s measured on this scale (38):
- Low: 1.5 or below
- Medium: 1.5–2.25
- High: 2.25 or more
Sliced ham clocks in at 1. 2, giving it a low calorie density. Thus, it may be a good protein to eat in moderation if you’re trying to lose weight.
Still, water-rich foods with a low calorie density, such as fruits and vegetables, make even better choices for weight loss (39).
Very high in sodium
Processed meats like ham contribute significant amounts of salt to many people’s diets around the world (54, 55, 56, 57).
In fact, a 2-ounce (57-gram) serving of ham delivers nearly 26% of the DV for sodium (1).
People who eat a lot of salt are more likely to get heart disease, high blood pressure, and kidney failure. So, people with these conditions or who are likely to get them might want to cut down on how much ham they eat (54, 55, 56).
Bacon, sausages, burgers and ham ‘can cause cancer’, the World Health Organisation says
What is the difference between Ham and sausage?
Ham is high in calories, sodium, and unhealthy saturated fat, which can raise cholesterol levels and increase the risk of heart disease. Sausage, on the other hand, is often made from processed meats that can be high in unhealthy fats and sodium, as well as potentially containing byproducts like heart, kidney, and liver that may concentrate toxins.
Is Ham a good breakfast meat?
Ham is another popular breakfast meat that’s often high in calories and sodium. While it does contain some protein and iron, it’s also high in unhealthy saturated fat. Consuming too much saturated fat can raise your cholesterol levels and increase your risk of heart disease. Finally, there’s sausage.
Is Ham a good meat?
Key Point: Ham is a meat product made from hind pork leg that typically has a curing, smoking, or aging process. Let’s begin by examining some of the positives; like most meat products, ham provides a significant amount of protein. According to USDA data, the lean segment of roasted ham offers 25 grams of protein per 100 grams by weight ( 3 ).
What are the health benefits of bacon ham & sausage?
When it comes to comparing the health benefits and risks of bacon, ham, and sausage, there are several factors to consider. Starting with bacon, it does contain some protein and vitamin B12, which are important nutrients for the body. However, it’s important to note that bacon is high in unhealthy saturated fat and sodium.