Great Value Black Forest Ham: A Detailed Nutritional Overview
For many consumers, deli meats are a convenient and tasty option for quick meals, snacks, and sandwiches. The Great Value Black Forest ham from Walmart is a particularly popular choice due to its accessibility and flavor. When incorporating it into a meal plan, knowing the precise nutritional details is key for effective dietary management. The single most important figure for a quick assessment is the calorie count, and it’s reassuringly low for this product. A standard 28-gram slice, which constitutes one serving in the typical 16-ounce package, provides only 30 calories. This makes it a very lean protein option, especially when compared to other processed meats.
Macronutrient Breakdown
While the calorie count is a primary concern for many, a deeper dive into the macronutrient profile offers a more complete picture of its nutritional value. The 30 calories in each slice are primarily derived from its high protein content, with very little fat and carbohydrates.
- Protein: Each slice contains an impressive 5 grams of protein. This is particularly beneficial for muscle repair and satiety, helping you feel fuller for longer. Because it is a complete protein, it provides all the essential amino acids your body needs.
- Fat: The fat content is remarkably low, with only 0.5 grams per slice. Of this, a minimal amount is saturated fat. The overall low fat percentage is why the product is marketed as '97% fat free'.
- Carbohydrates: The ham contains 0 grams of carbohydrates and 0 grams of sugar, making it an excellent option for those following low-carb or ketogenic diets.
Important Considerations: Sodium Content
Despite its appealing calorie and protein numbers, Great Value Black Forest ham is a cured meat, which means it contains significant levels of sodium. A single slice contains 270 mg of sodium, which represents 12% of the daily value. While this is a common trait of most deli meats, it's a vital consideration for anyone monitoring their salt intake. Excessive sodium can contribute to high blood pressure and other health concerns. To mitigate this, consider these tips:
- Pair the ham with fresh, low-sodium vegetables like lettuce and cucumber.
- Use a smaller portion of ham in your sandwich to reduce the total sodium.
- Choose lower-sodium alternatives when available.
- Balance your overall diet with potassium-rich foods, such as bananas and spinach, which can help offset some of the effects of sodium.
Great Value Black Forest Ham vs. Other Deli Meats: A Comparative Table
To put the nutrition of Great Value Black Forest ham into perspective, here is a comparison with other common deli meat options. Note that serving sizes can vary, so the table standardizes for a 1-ounce (28g) portion, which is approximately one slice.
| Feature | Great Value Black Forest Ham | Sliced Turkey Breast | Sliced Salami | Bologna |
|---|---|---|---|---|
| Calories (per oz) | ~30 | ~25-30 | ~90-100 | ~70-80 |
| Protein (per oz) | ~5g | ~6g | ~4-5g | ~3-4g |
| Fat (per oz) | ~0.5g | <1g | ~8-9g | ~6-7g |
| Saturated Fat (per oz) | 0g | <0.5g | ~3-4g | ~2-3g |
| Sodium (per oz) | ~270mg | ~350-450mg | ~500-600mg | ~300-400mg |
Note: Nutritional values are approximate and can vary by brand and preparation. This comparison clearly shows that Great Value Black Forest ham is a leaner, lower-calorie alternative to fattier processed meats like salami and bologna, though its sodium content remains a factor to watch. Interestingly, its calorie and protein counts are very comparable to sliced turkey breast, another common healthy deli option.
Practical Uses and Serving Suggestions
Here are some healthy and delicious ways to incorporate Great Value Black Forest ham into your meals while keeping the calorie count in check:
- Classic Sandwich: Create a simple and satisfying sandwich with a whole-grain bun, crisp lettuce, tomatoes, and a small spread of low-fat mayonnaise or mustard. Adding extra vegetables can increase the nutritional value and texture.
- Salad Topping: Cut the ham into strips or cubes and add it to a large green salad for a boost of protein. Pair it with a light vinaigrette dressing to keep the calories down.
- Quick Wraps: Roll the ham slices with some low-fat cream cheese and fresh chives in a whole-wheat tortilla. You can also add some spinach or bell peppers for extra nutrients.
- Breakfast Scramble: Chop the ham and mix it into a breakfast scramble with eggs and your favorite vegetables like onions and mushrooms for a savory, protein-packed start to your day.
- Protein-Packed Snack: Enjoy a few slices on their own or with a side of low-calorie crackers for a satisfying, high-protein snack.
Conclusion: Making Informed Choices
Ultimately, understanding the nutritional profile of the foods you eat is a crucial step toward maintaining a balanced diet. A single slice of Great Value Black Forest ham offers a convenient, low-calorie, and protein-rich option for a variety of meals. While it should be consumed in moderation due to its sodium content, its overall lean profile makes it a healthy choice compared to many other deli meats. By paying attention to serving sizes and balancing it with other nutrient-rich foods, you can easily enjoy this product as part of a well-rounded diet.
For more information on the product, you can visit the Walmart product page.
