Decoding the Great Value Honey Ham Label
Understanding the calorie count in your deli meat requires careful label reading, as manufacturers may use different serving sizes. The most common metric for Great Value honey ham is a 2-ounce serving, which can contain between 60 and 70 calories depending on the product line. For example, the Thin Sliced Honey Ham is listed at 60 calories per 2-ounce (56g) serving, while an older, 1.9-ounce serving was listed at 70 calories for five slices. This means a single, thin-sliced piece could be as low as 12-14 calories, while a thicker, 1-ounce slice might be around 30 calories.
To find the precise calorie count for your ham, follow these steps:
- Find the Nutrition Facts label: Locate the information on the back or side of the Great Value honey ham package.
- Check the serving size: Note how many ounces or grams are in a single serving. This is the amount for which the nutrition information is provided.
- Count the slices: If the label specifies a serving by weight (e.g., 2 oz) rather than by the number of slices, you will need to estimate. Weighing your portion on a kitchen scale is the most accurate method.
- Calculate per slice: Divide the total calories per serving by the number of slices in that serving to find the calories per slice. For a 70-calorie, 5-slice serving, one slice has 14 calories.
A Detailed Nutritional Profile Beyond the Calories
Beyond the calorie count, Great Value honey ham provides other important nutritional information that can impact your overall diet. As a processed meat, its profile differs from fresh pork.
Protein Content
Ham is a good source of protein, which is essential for building and repairing muscle tissue and promoting satiety. A 2-ounce serving of Great Value thin-sliced honey ham contains 10 grams of protein, while a 1-ounce slice can offer 5 grams. This makes it a popular choice for high-protein, low-carbohydrate diets, as the protein helps you feel full.
The Importance of Monitoring Sodium
Perhaps the most critical nutritional consideration for deli ham is its high sodium content. The curing process relies on salt for preservation and flavor, and a single serving can contribute significantly to your daily sodium intake. For example, a 2-ounce serving of thin-sliced honey ham can contain as much as 660 mg of sodium, which is about 28% of the Daily Value for a standard 2,000-calorie diet. Excessive sodium intake is linked to high blood pressure and an increased risk of heart disease, so moderation is key.
Other Micronutrients
Ham also contains beneficial vitamins and minerals. It is particularly rich in selenium, which aids in reproduction and protects the body from infection. It also provides phosphorus, zinc, and B vitamins, including B12, which are important for energy metabolism and overall health.
Honey Ham vs. Other Deli Meats: A Nutritional Comparison
When choosing lunch meat, it's helpful to compare the nutritional information of different options. This table highlights how Great Value honey ham stacks up against other popular choices.
| Item | Serving Size | Calories | Fat | Protein | Sodium |
|---|---|---|---|---|---|
| Great Value Thin Sliced Honey Ham | 5 slices (1.9 oz) | 70 | 2g | 10g | 660mg |
| Great Value Thin Sliced Black Forest Ham | 4 slices (1.8 oz) | 60 | 2.5g | 9g | 420mg |
| Lean Turkey Breast (approximate) | 3.5 oz (100g) | 161 | 3.5g | 30.1g | Varies |
| Lean Pork Loin (cooked) | 3.5 oz (100g) | 109 | 2.7g | 21g | Varies |
Incorporating Deli Ham into a Balanced Diet
While processed meat like deli ham is a convenient protein source, its nutritional drawbacks mean it's best consumed in moderation. Health-conscious individuals should prioritize lean cuts and lower-sodium varieties. Here are some simple strategies for making healthier choices with ham:
Tips for Healthier Ham Consumption
- Control your portions: Be mindful of the serving size listed on the package and stick to it to manage your calorie and sodium intake. Limiting ham to 2-3 times per week, with portions of 3 ounces or less, is a common recommendation.
- Choose leaner varieties: Some Great Value products offer a 97% fat-free option, which can reduce overall fat and calorie content.
- Pair with whole foods: Balance the processed meat by pairing it with nutrient-dense items. For a sandwich, choose whole-grain bread and load up on fresh vegetables like lettuce, tomatoes, and cucumbers.
- Balance the sodium: Since deli ham is high in sodium, ensure the rest of your meal is low in salt to stay within daily recommendations. Focus on fresh produce and low-sodium bread.
- Diversify your protein sources: Don't rely on deli ham as your sole protein source. Integrate other lean proteins like fish, poultry, eggs, and legumes into your diet.
Conclusion
For those wondering how many calories are in a slice of Great Value honey ham, the answer depends on the exact product and serving size, with many thin-sliced versions containing approximately 14 to 30 calories per piece. While ham is a source of protein and essential nutrients like selenium, its high sodium content necessitates mindful consumption. By choosing leaner and lower-sodium options, controlling portions, and balancing with fresh, whole foods, you can enjoy deli ham as an occasional part of a healthy diet without compromising your nutritional goals.
Visit Healthline for more information on the health benefits and risks of consuming ham.
