Cured ham steaks contain small amounts of calcium and potassium, but can be higher in saturated fat than deli ham. https://www.allrecipes.com/recipe/236432/brown-sugar-ham-steak : Calorie breakdown: 50% fat, 13% carbs, 38% protein. Protein in 1 slice Ham Steak - 11.15mg, Steak. Opt for lean ham and look for varieties that are low in sodium. https://healthyeating.sfgate.com/eating-ham-healthy-3746.html Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver. main content. A 3.5-ounce serving of deli ham contains 3.6 grams of fat, of which less than 1 gram is saturated. Calories in Ham Steak based on the calories, fat, protein, carbs and other nutrition information submitted for Ham Steak. Certain brands of deli meats offer reduced-sodium ham, which increases the nutritional value of the food. Add the ham steak to the bacon grease and sear for about 3 1/2 minutes on the first side. Many brands also manufacture deli meats that don't contain nitrates. How to Make Tasty Cheese Quesadillas for Kids, Nutritional Value of Low-Sodium Turkey Deli Meat, United States Department of Agriculture: Nutrient Data for 07028, Ham, Sliced, Prepackaged (96% Fat Free, Water Added), United States Department of Agriculture: Nutrient Data for 10149, Pork, Cured, Ham, Steak, Boneless, Extra Lean, Unheated, Harvard School of Public Health: Fats and Cholesterol: Out With the Bad, In With the Good, University of Maryland Medical Center: Zinc, MayoClinic.com: Sodium: How to Tame Your Salt Habit Now, University of Minnesota Extension: Nitrate in Meat. The daily upper limit of sodium for most healthy adults is 2,300 milligrams. Use lean ham to make a protein-packed sandwich, or chop it into small pieces and add it to your breakfast omelet. The same serving of deli ham provides 1.6 milligrams of the 8 to 11 milligrams of zinc required on a daily basis. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. Protein in Boneless Extra Lean Ham Steak - 22.18mg, Ham. A 3.5-ounce serving of deli ham contains 1,203 milligrams of sodium and a serving of ham steak contains 1,269 milligrams. Ham contains a healthy dose of protein and iron, but the type of ham you eat influences how nutritious the meat is. Consuming large amounts of nitrates can cause methemoglobinemia, which occurs when your red blood cells aren't able to transport oxygen through your body properly. Live Healthy & Happy. You should restrict your intake of saturated fat to between 7 and 10 percent of the total number of calories you consume each day. She started writing in 2007 and has been published in Teaching Tolerance magazine. A ham steak supplies niacin and potassium as well, but in smaller doses than lean deli ham. These varieties of ham are better for you as well. Zinc supports proper wound healing and boosts your immunity. Ham Steak President's Choice 1 serving 190.0 calories 3.0 grams carbs 5.0 grams fat 33.0 grams protein 0 grams fiber 125.0 mg cholesterol 2.0 grams saturated fat … https://www.allrecipes.com/recipe/231061/easy-baked-ham-steaks There are 120 calories in 3 oz (84 g) of Cook's Hickory Smoked Ham Steak. However, ham is very high in sodium and consuming this type of … Ham can be an occasional part of your healthy eating plan, however, if you know what to look for. A 3.5-ounce serving of lean deli ham supplies 16.5 grams of the 46 to 56 grams of protein you need each day. Cured deli ham and ham steaks contain nitrates to help preserve the meat and improve the flavor. Too much sodium can increase your risk of developing heart disease and can also contribute to an elevated risk of stroke, kidney disease and hypertension. The large amount of sodium in most kinds of ham is a nutritional drawback to the food. A diet high in saturated fat contributes to unhealthy cholesterol levels by raising harmful LDL numbers and lowering beneficial HDL numbers. The nitrates in cured meats can also be broken down into nitrosamines, which are carcinogens and might be linked to an increased risk of certain types of cancer. Start; Food Tracker. Deli ham supplies a good dose of niacin for proper digestion, and potassium for a normal heart beat. Then, flip … There are 138 calories in 4 ounces of Ham Steak (Boneless, Extra Lean, Cured). Ham contains a healthy dose of protein and iron, but the type of ham you eat influences how nutritious the meat is. A 3.5-ounce serving of ham steak contains 4.25 grams of fat, of which 1.4 grams are saturated. Get full nutrition facts for 1 slice Ham Steak, Steak and plan your meals using our online calorie counter and nutrition facts finder. A serving of ham steak contains 19.6 grams of protein and 2 milligrams of zinc. Is Ham Better Nutritionally Than Chicken?. : Calorie breakdown: 33% fat, 0% carbs, 67% protein. Both ham and chicken are good sources of protein and essential vitamins and minerals, with ham containing slightly higher levels of micronutrients than chicken. Sara Ipatenco has taught writing, health and nutrition. High Protein Meats: Carnivorous workout warriors looking to build muscle should keep these top sources stocked in their pantry. © Copyright 2020 Hearst Communications, Inc. As a processed meat, the term "ham" includes both whole cuts of meat and ones that have been mechanically formed.. Ham is made around the world, including a number of regional specialties, such as Westphalian ham and some varieties of Spanish jamón. Lean deli ham is low in fat and makes a tasty sandwich, but it contains a large amount of sodium. Cured ham steaks contain small amounts of calcium and potassium, but can be higher in saturated fat than deli ham. Adults over age 50, individuals with heart problems and African Americans should restrict sodium intake to 1,500 milligrams or less each day. Add ham chunks to a pasta salad, or scatter pieces over a tossed green salad to add a healthy dose of protein to your diet. Get full nutrition facts for Boneless Extra Lean Ham Steak, Ham and plan your meals using our online calorie counter and nutrition facts finder. Sugar in a Boneless Extra Lean Ham Steak is about 0 g and the amount of protein in a Boneless Extra Lean Ham Steak is approximately 22.18 g. Please refer to the nutrition facts label seen to the left for a full breakdown of complete nutrition found in a Boneless Extra Lean Ham Steak . Lean deli ham is low in fat and makes a tasty sandwich, but it contains a large amount of sodium.