What Does 100 Grams of Ham Look Like? A Helpful Visual Guide

Ham is a tasty and versatile meat that can be enjoyed in many different ways. It’s a popular choice for sandwiches, omelets, pasta dishes and more. But if you’re watching your portion sizes, you may wonder – what does 100 grams of ham actually look like?

In this helpful visual guide, we’ll break it down so you know exactly what a 100 gram serving of ham looks like. We’ll also discuss the nutritional benefits, deli ham vs cooked ham differences, and tips for enjoying ham as part of a healthy diet.

What is Considered 100 Grams of Ham?

When it comes to ham, 100 grams equals about 3.5 ounces. This is a common serving size used for nutritional information.

To visualize it imagine a stack of sliced ham that’s about the size of a smartphone or deck of cards. This portion would provide around 120 calories and 20 grams of protein.

For a reference. here are some examples of 100 gram ham portions

• 3 to 4 slices of thin sliced deli ham
• 2 thick slices of ham steak or ham off the bone
• 1.5 cups of diced cooked ham
• A palm-sized portion of ham slices

The exact size can vary based on the specific type and preparation of ham. But in general, a 35 ounce or 100 gram serving is a good guide for tracking your intake

5 Health Benefits of Ham

In addition to its great taste, ham provides some excellent health benefits. Here are 5 reasons to enjoy it in moderation:

• High in protein for building muscle, supporting weight loss, and keeping you full.
• Contains zinc and selenium to boost immunity and thyroid health.
• Provides iron which is important for circulation and preventing anemia.
• Source of B vitamins like niacin, B6, and B12 for energy metabolism.
• Lower in fat than other processed meats like sausages or salami.

Comparing Deli Ham versus Cooked Ham

There are two main types of ham to be aware of:

Deli ham – This is what you typically find pre-sliced for sandwiches. It is cured, smoked, and ready to eat. Deli ham tends to be leaner with less fat.

Cooked ham – This type is sold whole and needs to be cooked before eating. It usually has more natural juices and fat content.

While both provide nutritional benefits, cooked ham tends to be higher in calories gram for gram. Check the nutrition labels and focus on portion sizes whenever enjoying ham.

Tips for Adding Ham to a Healthy Diet

Here are some easy tips for enjoying ham as part of a balanced diet:

• Opt for leaner deli ham and trim visible fat when possible.
• Avoid added sugars like honey glazes or maple flavors. Go for original or reduced sodium ham.
• Stack your sandwiches with veggies like lettuce, tomatoes, and onions to increase fiber and nutrients.
• Pair ham with whole grains like brown rice, quinoa, or 100% whole wheat bread.
• Add ham to omelets with cheese and vegetables for a protein and nutrient packed breakfast.
• Use ham in small amounts as a topping for salads, pizza, beans, and potatoes.
• Go for lower-sodium options and avoid processed deli meats as a snack due to high preservative content.

What Does 100 Grams of Ham Look Like Visually?

To give you a better visual idea, here are some photos showing examples of a 100 gram serving of ham:

[Photo 1: Palm-sized stack of ham slices]

[Photo 2: Ham steak that’s 3.5 ounces]

[Photo 3: 1.5 cups of diced cooked ham]

As you can see, a 100 gram portion is easy to visualize with some common food comparisons. This can help you practice proper portion control when adding ham to your meals and recipes.

Healthy Serving Suggestions

Here are a few meal ideas that incorporate a 100 gram serving of ham:

• Breakfast sandwich with 1-2 slices ham, egg, tomato, spinach on whole grain toast
• Lunch salad topped with 1.5 cups diced ham, greens, avocado, beans, vinaigrette
• Hearty dinner bowl with 1.5 cups ham, brown rice, roasted veggies
• Veggie omelet with 2 slices ham, bell pepper, onions, mushrooms
• Quinoa stir fry with 1.5 cups ham, carrots, broccoli, ginger sauce

The Bottom Line

Estimating a 100 gram portion of ham gives you a simple method for monitoring your intake. This visualized guide makes it easy to see exactly what 3.5 ounces of ham looks like.

Ham makes for a tasty and protein-packed addition to your diet. Just be mindful of sodium levels, prep methods, and pair it with nutrient-dense foods. Use the tips and visuals provided to enjoy ham in a healthy way.