Know what’s on your plate
Extra lean ham
Calories & nutrition facts
canned
Nutrition facts
Per 100 g% DV- Calories 120 kcal —
- Protein 16 g 33%
- Carbohydrate 0.2 g 0%
- Fat 4.4 g 6%
- Saturated fat 1.5 g 8%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 1140 mg 50%
- Cholesterol 38 mg 13%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 2.3 µg 12%
- Vitamin E 0.17 mg 1%
- Thiamin (B1) 0.84 mg 70%
- Riboflavin (B2) 0.23 mg 18%
- Niacin (B3) 5.3 mg 33%
- Pantothenic acid (B5) 0.49 mg 10%
- Vitamin B6 0.45 mg 26%
- Folate (B9) 6 µg 2%
- Vitamin B12 0.82 µg 34%
- Choline 70.2 mg 13%
Minerals
- Calcium 7 mg 1%
- Iron 0.94 mg 5%
- Magnesium 17 mg 4%
- Phosphorus 224 mg 18%
- Potassium 270 mg 6%
- Zinc 1.9 mg 18%
- Copper 0.08 mg 9%
- Manganese 0.03 mg 1%
- Selenium 14.5 µg 26%
Similar foods
- Lean hamcanned144 kcal / 100 g
- Hamcured, extra lean (approximately 4% fat), canned, roasted136 kcal / 100 g
- Extra lean prosciuttodeli-meat, cotto ham126 kcal / 100 g
- Smoked hamextra lean, low sodium141 kcal / 100 g
- Turkey hamsliced, extra lean, prepackaged or deli134 kcal / 100 g
- Canned hamregular, 13% fat226 kcal / 100 g
- Sliced extra lean smoked honey hamdeli-meat122 kcal / 100 g
- Chopped hamcanned239 kcal / 100 g
- Pork luncheon meatcanned334 kcal / 100 g
- Sliced ham deli meatpre-packaged, 96% fat free, water added107 kcal / 100 g
Questions about Extra lean ham
How much extra lean ham is a typical serving?
A few thin slices, about 50–60 g, make a practical sandwich portion. That gives you 8.2 g of protein and 570 mg of sodium.
How do you stop extra lean ham drying out when you cook it?
Warm it briefly rather than frying it hard: add the slices to a pan or dish for the last minute or two, just until hot. For a toasted sandwich, put the ham between the bread and cheese so the cheese helps keep it moist.
Can you freeze extra lean ham?
Yes. Freeze it in small, flat portions with baking paper between slices, wrapped airtight, and use it within about two months for best texture. Thaw it in the fridge and use it promptly.
What goes well with extra lean ham?
Pair it with mustard, cheese, tomato or pickles in a sandwich, or add it to pea soup, an omelette or a potato salad. Its savoury, salty flavour works especially well with sweet peas and sharp mustard.
Can you use extra lean ham instead of bacon?
You can, especially in omelettes, pasta or a cooked breakfast, but it will not render fat or crisp like bacon. Dice it and add a little oil to the pan; cook only until warmed and lightly browned.
Is extra lean ham saltier than other kinds of ham?
It has 1140 mg of sodium per 100 g. That is close to ordinary ham at 1,135 mg, but more than extra lean prosciutto at 990 mg; compare the products if you want the less salty option.
Does extra lean ham need cooking before you eat it?
Most sliced ham sold ready to eat can be eaten cold, straight from the pack. If it is labelled as needing cooking, heat it thoroughly; once opened, keep it chilled and follow the pack’s use-by guidance.
Source: Canadian Nutrient File 1942 · per 100 g · carbohydrate per EU label, fibre excluded
