What does eating ham do to your body? A look at the pros and cons

October 9, 2025 •

4 min read

The World Health Organization has classified processed meats, including ham, as a Group 1 carcinogen, a category that means there is strong evidence they can cause cancer. So, what does eating ham do to your body, and how should you weigh the nutritional content against these serious health risks? This article breaks down the facts to help you make informed choices.

Quick Summary

This article explores the effects of consuming ham, detailing its nutritional benefits like high protein and essential minerals while also highlighting significant drawbacks. Key risks include high sodium content and harmful compounds formed during processing, which are linked to serious chronic health issues. A balanced view on moderation and healthier choices is provided.

Key Points

High in protein: Ham provides a high-quality protein source, including all essential amino acids necessary for muscle repair and growth.
Rich in minerals: It contains essential minerals such as selenium for thyroid function and zinc for the immune system.
Packed with B vitamins: Ham is a source of B vitamins, particularly B1 and B12, which are crucial for energy metabolism.
Extremely high in sodium: The curing process makes ham very high in salt, contributing significantly to daily sodium intake and potentially increasing the risk of high blood pressure and heart disease.
Linked to cancer risk: Classified by the WHO as a Group 1 carcinogen, processed meat like ham is associated with an increased risk of colorectal cancer due to the formation of nitrosamines from nitrates and nitrites.
Moderation is key: Due to the associated health risks, ham should be consumed sparingly as part of a balanced diet, and healthier alternatives should be prioritized.

The Nutritional Profile: Benefits of Ham

While ham is most often associated with its processed nature, it does offer some nutritional benefits, primarily as a source of high-quality protein. Ham is a red meat, typically from pork, and can provide a substantial portion of your daily protein needs. A typical 3-ounce serving of cured ham contains around 14 grams of protein, and some cuts can have up to 22 grams per 100g. This protein is complete, meaning it contains all nine essential amino acids necessary for the body's repair and growth.

Beyond protein, ham is a good source of several key vitamins and minerals that support overall health.

Selenium: Ham is particularly rich in selenium, which plays an important role in regulating thyroid function and protecting cells from damage.
B Vitamins: It provides a range of B vitamins, including B1 (thiamine) and B12, which are crucial for energy production and maintaining healthy blood and nerve cells.
Zinc: An essential mineral for a healthy immune system and fighting infections.
Iron: Ham contains iron, which is important for supporting blood oxygen transport and preventing anemia.
Phosphorus: This mineral is vital for healthy bones and teeth.

For those on a diet, ham's high protein content can also help with satiety, making you feel fuller for longer and aiding in appetite control. However, these benefits must be balanced against its significant downsides, particularly concerning its processing methods.

The Dark Side of Processing: Major Health Risks

The curing process that turns pork into ham typically involves salting, smoking, or adding preservatives like nitrites and nitrates. It is these processes that lead to the most significant health concerns associated with eating ham regularly.

High Sodium Content

One of the most immediate drawbacks of ham is its extremely high sodium content. A single 3-ounce serving can contain over 1,000 mg of sodium, or roughly 44% of the recommended daily value. Excessive sodium intake is a major contributor to high blood pressure, which in turn increases the risk of cardiovascular diseases, stroke, and kidney disease. The World Health Organization (WHO) and other health bodies strongly discourage excessive sodium, a warning that applies directly to the regular consumption of ham and other processed meats.

Cancer Risk from Nitrates and Nitrosamines

Arguably the most serious health risk comes from the nitrates and nitrites used as preservatives and flavor enhancers in many commercial hams. When these compounds are ingested, they can react with amines in the gut to form carcinogenic N-nitroso chemicals. The WHO's International Agency for Research on Cancer has classified processed meat as a Group 1 carcinogen, placing it in the same category as tobacco smoke. This classification is based on evidence linking processed meat consumption to an increased risk of colorectal and stomach cancers.

Saturated Fat and Chronic Disease

While some ham varieties are leaner than others, many still contain saturated fat. Though the fat content varies, regular consumption of processed red meat like ham, which is also often high in salt and saturated fat, has been associated with an increased risk of chronic diseases such as type 2 diabetes and cardiovascular disease. The higher intake of processed meat, the higher the risk of these chronic conditions.

Navigating Your Options: Ham vs. Alternatives

For those who enjoy cured meats, understanding the differences between ham products is important. Comparing ham to a healthier alternative, like lean turkey breast, can highlight why moderation is essential.


Feature	Processed Deli Ham	Fresh, Lean Turkey Breast
Processing	Cured, salted, and often contains preservatives like nitrites.	Minimal processing; no curing or preservatives needed.
Sodium Content	Very high, often exceeding 1,000 mg per serving.	Low to moderate, depending on brand and seasoning.
Protein	High quality, containing all essential amino acids.	High quality, containing all essential amino acids.
Saturated Fat	Varies by cut, but can be high.	Low, making it a heart-healthy choice.
Carcinogens	Contains nitrates/nitrites that form nitrosamines, linked to cancer.	Does not contain these processing-related carcinogens.
Key Vitamins/Minerals	Contains selenium, B vitamins, zinc, and iron.	Contains B vitamins, zinc, and other minerals.

Tips for Healthier Ham Consumption

If you choose to eat ham, here are some ways to minimize the risks:

Prioritize Moderation: Treat ham as an occasional treat rather than a daily staple. The NHS recommends reducing intake of processed meats to 70g (cooked weight) or less per day.
Look for 'Nitrite/Nitrate-Free': Some producers offer uncured, nitrate-free hams, which can reduce exposure to these concerning compounds. Always check the label, as even some "natural" curing methods can still produce nitrates.
Pair with Protective Foods: Balance out your meal with plenty of fruits and vegetables. These foods contain antioxidants, like Vitamin C, which can help counteract the formation of harmful nitrosamines.
Rinse Before Cooking: For certain types of ham, a quick rinse can help reduce surface sodium.
Opt for Leaner Cuts: Choose leaner options when possible, and trim any visible fat to reduce saturated fat intake.
Use as a Condiment: Instead of making ham the main event, use small amounts to add flavor to dishes like salads or soups.

Conclusion

Eating ham can provide the body with protein and essential nutrients like selenium and B vitamins. However, because it is a processed red meat, its consumption carries significant health risks, including a high sodium load linked to cardiovascular issues and a cancer risk associated with preservatives like nitrates and nitrites. The key takeaway is that moderation is essential. To minimize potential harm, limit your intake and consider healthier alternatives to processed meats. Making small, mindful adjustments to your diet can help you enjoy ham responsibly while protecting your long-term health.

For more detailed information on processed meat and cancer risk, you can visit the World Health Organization's Q&A.

Frequently Asked Questions

Ham is a source of high-quality protein, containing all nine essential amino acids. However, its benefits are often overshadowed by its high sodium content and the presence of preservatives, which is why it should be consumed in moderation.

Yes, eating processed meats, including ham, is linked to an increased risk of certain cancers, particularly colorectal cancer. The World Health Organization classifies processed meat as a Group 1 carcinogen, citing compounds formed during the curing process as the cause.

Ham is high in sodium because salt is a critical component of the curing process used to preserve the meat and enhance its flavor. This curing results in a significantly elevated sodium level compared to unprocessed meats.

You can look for options labeled "nitrite-free" or "uncured," as these may use natural alternatives for preservation. While this can reduce one risk factor, ham is still a processed meat, and moderation remains crucial. Opting for fresh, unprocessed meats is the healthiest choice.

Health recommendations generally advise limiting or avoiding processed meats like ham entirely. If you do eat it, it should be in moderation. The NHS suggests that those who eat more than 90g per day should cut back to 70g or less.

Yes, the high sodium content in ham can contribute to elevated blood pressure levels. Consistent high sodium intake is a major risk factor for hypertension and related cardiovascular diseases.

Yes, many healthier protein options exist. Fresh chicken, fish, legumes, beans, and nuts provide excellent protein without the high sodium, nitrates, and other additives found in processed meats like ham.