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Prepared and Processed  / Canned Meats

Ham, chopped, cnd Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 220kcal / 2530kcal (8%)

Macronutrients

Total Fat
16.1 g/ 42g (38%)
Saturated Fat
5.38 g/ 20g (26%)
Cholesterol
42 mg/ 300mg (14%)
Unsaturated Fat
9.59 g
Total Carbohydrates
4.6 g/ 348g (1%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
14.1 g/ 71g (19%)

Vitamins

Vitamin A
2.25 mcg RAE/ 700mcg RAE (0.32%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.26 mg/ 1mg (21%)
source
Vitamin B2
0.04 mg/ 1mg (3%)
Vitamin B3
2.3 mg NE/ 16mg NE (14%)

Minerals

Calcium
100 mg/ 750mg (13%)
Iron
1.7 mg/ 12mg (14%)
Phosphorus
184 mg/ 700mg (26%)
source
Sodium
1250 mg/ 1500mg (83%)
What is this food?
AI-assisted
Chopped ham (canned), about 100 g serving.
Why it matters to health
AI-assisted
Ham is a protein food that helps support muscle repair and keeps you full between meals. But canned ham is also higher in sodium (about 1250 mg per 100 g) and has more saturated fat (about 5.38 g per 100 g) and cholesterol (about 42 mg). Eating it often or in big portions can make it harder to meet heart-healthy goals. Since it’s low in fiber (0 g) and sugar is 0 g, it works best when paired with fiber-rich sides like vegetables and whole grains.
Healthier tips
AI-assisted
  • Keep portions small: aim for about 1–2 slices (or ~30–50 g) per meal, especially if you eat ham more than once a week.
  • Balance your plate: add 1–2 cups of vegetables (e.g., pechay, cabbage, carrots) and a carb you can count (rice in appropriate serving size, or a mix with root crops).
  • Choose lower-sodium options when available, and rinse if the product allows (follow label instructions).
  • For snacks, use ham sparingly—better to snack on fruit, yogurt, or nuts rather than processed meats.
  • Spread it across the week: if you have ham for lunch, consider fish, eggs, or tofu for the next protein meal.
Common Filipino dishes
Ham and egg sandwich, hamonado, macaroni salad with ham, arroz caldo with ham, ham and cheese pandesal
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Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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