Turkey Ham Nutrition Facts
Turkey Ham nutrition facts might sound ordinary, but they hold secrets that will change your understanding of this popular meat alternative. Let's dissect its nutritional profile, cutting through common misconceptions to reveal how it can fit into your balanced diet or disrupt it.
Turkey ham is a popular alternative to traditional pork ham, offering a leaner option with different nutritional benefits. Whether you’re considering turkey ham for dietary reasons or simply curious about its nutritional profile, this article provides a comprehensive look into the various components of turkey ham. We’ll delve into its macronutrients, vitamins, minerals, and other important dietary facts.
Nutritional Overview
Turkey ham is a processed meat product made from turkey thigh meat that has been cured and sometimes smoked to resemble traditional ham. Here’s a detailed breakdown of its nutritional content per 100 grams:
Macronutrients
- Calories: 118 kcal
- Protein: 16.3 g
- Total Fat: 4 g
- Saturated Fat: 1.2 g
- Monounsaturated Fat: 1.337 g
- Polyunsaturated Fat: 0.873 g
- Carbohydrates: 3.1 g
- Sugars: 1.2 g
- Dietary Fiber: 0 g
Vitamins
- Vitamin B1 (Thiamine): 0.23 mg
- Vitamin B2 (Riboflavin): 0.27 mg
- Vitamin B3 (Niacin): 4.12 mg
- Vitamin B6: 0.06 mg
- Vitamin B12: 0.8 µg
- Vitamin A: 53 IU
- Vitamin C: 0 mg
Minerals
- Iron: 1 mg
- Calcium: 7 mg
- Potassium: 253 mg
- Sodium: 909 mg
- Phosphorus: 289 mg
- Zinc: 2.1 mg
- Selenium: 38.2 µg
Health Considerations
Protein-Rich
Turkey ham is an excellent source of protein, making it a good option for those looking to increase their protein intake. Protein is essential for muscle repair, immune function, and overall growth and development.
Low in Fat
Compared to traditional pork ham, turkey ham is significantly lower in total fat, particularly in saturated fats. This makes it a healthier choice for those managing their fat intake or looking to reduce cholesterol levels.
High Sodium Content
One downside to turkey ham is its high sodium content. With 909 mg of sodium per 100 grams, it can contribute significantly to your daily sodium intake. High sodium consumption is linked to increased blood pressure and a higher risk of heart disease.
Vitamin and Mineral Content
Turkey ham provides several essential vitamins and minerals, such as B vitamins, which are crucial for energy production and neurological functions. It also offers a good amount of selenium, which is important for thyroid function and antioxidant protection.
Comparison with Other Meats
| Nutrient | Turkey Ham (100g) | Pork Ham (100g) | Chicken Breast (100g) |
|---|---|---|---|
| Calories | 118 kcal | 145 kcal | 165 kcal |
| Protein | 16.3 g | 20.9 g | 31 g |
| Total Fat | 4 g | 5.5 g | 3.6 g |
| Carbohydrates | 3.1 g | 1.5 g | 0 g |
| Sodium | 909 mg | 1200 mg | 74 mg |
Frequently Asked Questions
How many calories are in turkey ham?
Turkey ham contains approximately 118 calories per 100 grams, making it a relatively low-calorie option compared to other processed meats.
Is turkey ham a good source of protein?
Yes, turkey ham is a good source of protein, providing 16.3 grams per 100 grams. This makes it beneficial for those needing a protein boost in their diet.
What are the health risks of consuming turkey ham?
The primary health risk associated with turkey ham is its high sodium content. Consuming it in large amounts can contribute to high blood pressure and an increased risk of heart disease. It’s important to balance your intake with low-sodium foods and drink plenty of water.
Can turkey ham be part of a weight loss diet?
Yes, turkey ham can be included in a weight loss diet due to its lower calorie and fat content compared to traditional ham. However, moderation is key due to its high sodium levels.
Conclusion
Turkey ham is a versatile and lean alternative to traditional ham, offering a good source of protein and essential vitamins and minerals. However, its high sodium content should be considered when incorporating it into your diet. By balancing turkey ham with other nutrient-dense and low-sodium foods, it can be a healthy addition to your meals.
Read also: Bruegger’s Bagels Nutrition Facts
