We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more
Nutritional Profile of Smoked Ham (Extra Lean, Low Sodium)
We got 82 nutritional values in our nutrition profile for Smoked Ham (Extra Lean, Low Sodium).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks quite high (Top 100) for four nutrients.
These are
- beta-Tocopherol (Fat-soluble Vitamins)
- alpha-Tocotrienol (Fat-soluble Vitamins)
- Menaquinone-4 (Fat-soluble Vitamins)
- Vitamin D3 (Fat-soluble Vitamins)
Also, when compared to all foods, it ranks high (Top 250) for 15 additional nutrients.
With the highest ranking of them being
- Eicosadienoic Acid (20:2 n-6 c,c) (Polyunsaturated Fats)
- Alanine (Amino Acids)
- Vitamin D (D2 + D3) (Fat-soluble Vitamins)
- Behenic Acid (22:0) (Saturated Fats)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Sausages and Luncheon Meats) shows that it ranks very high (Top 10) for eight nutrients.
Most notable of them being
- Behenic Acid (22:0) (Saturated Fats)
- Sugars (Total incl. NLEA) (Carbohydrates)
- Histidine (Amino Acids)
- Vitamin D3 (Fat-soluble Vitamins)
Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for 22 additional nutrients.
With the highest ranking of them being
- Vitamin D (D2 + D3) (Fat-soluble Vitamins)
- Threonine (Amino Acids)
- Leucine (Amino Acids)
- Lysine (Amino Acids)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Smoked Ham (Extra Lean, Low Sodium)
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Smoked Ham (Extra Lean, Low Sodium)
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Smoked Ham (Extra Lean, Low Sodium)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!
Lipid (fat) profile of Smoked Ham (Extra Lean, Low Sodium)
Lipids (fats) are a major part of the macronutrients in your food.
Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.
Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.
Figure 2. Lipid (fat) profile of Smoked Ham (Extra Lean, Low Sodium)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Smoked Ham (Extra Lean, Low Sodium)
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Smoked Ham (Extra Lean, Low Sodium)
In food category: Sausages and Luncheon Meats
| Carbohydrates (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 10.7 g | 3 g | 17 | 1534 |
| Glucose | 400 mg | 113.4 mg | 22 | 364 |
| Sucrose | 330 mg | 93.6 mg | 8 | 417 |
| Sugars (Total incl. NLEA) | 10.7 g | 3 g | 2 | 752 |
| Fatty Acids (5) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 609 mg | 172.6 mg | 186 | 2275 |
| Fatty Acids, total polyunsaturated | 187 mg | 53 mg | 203 | 2328 |
| Fatty Acids, total saturated | 1.8 g | 507.5 mg | 171 | 1503 |
| Fatty Acids, total trans | 19 mg | 5.4 mg | 36 | 742 |
| Total Lipid (Fat) | 2.7 g | 768.3 mg | 174 | 1477 |
| Saturated Fats (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Arachidic Acid (20:0) | 8 mg | 2.3 mg | 31 | 221 |
| Behenic Acid (22:0) | 14 mg | 4 mg | 2 | 172 |
| Capric Acid (10:0) | 2 mg | 0.6 mg | 57 | 530 |
| Heptadecanoic Acid (17:0) | 12 mg | 3.4 mg | 40 | 311 |
| Lauric Acid (12:0) | 5 mg | 1.4 mg | 57 | 705 |
| Myristic Acid (14:0) | 64 mg | 18.1 mg | 151 | 1086 |
| Palmitic Acid (16:0) | 1.1 g | 320.3 mg | 170 | 1243 |
| Stearic Acid (18:0) | 554 mg | 157.1 mg | 168 | 1138 |
| Monounsaturated Fats (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Heptadecenoic Acid (17:1) | 1 mg | 0.3 mg | 31 | 189 |
| Oleic Acid (18:1) | 562 mg | 159.3 mg | 188 | 2277 |
| Palmitoleic Acid (16:1) | 38 mg | 10.8 mg | 175 | 945 |
| Paullinic Acid (20:1) | 8 mg | 2.3 mg | 105 | 466 |
| Polyunsaturated Fats (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Eicosadienoic Acid (20:2 n-6 c,c) | 5 mg | 1.4 mg | 40 | 139 |
| Eicosatetraenoic Acid, ETA (20:4) | 23 mg | 6.5 mg | 84 | 271 |
| Linoleic Acid (18:2 n-6) | 152 mg | 43.1 mg | 199 | 2242 |
| Linolenic Acid (18:3) | 7 mg | 2 mg | 143 | 949 |
| Amino Acids (20) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Alanine | 1.1 g | 309 mg | 20 | 142 |
| Arginine | 1.2 g | 334.5 mg | 19 | 193 |
| Aspartic Acid | 1.6 g | 459.3 mg | 23 | 227 |
| Betaine | 7 mg | 2 mg | 10 | 258 |
| Cystine | 208 mg | 59 mg | 27 | 288 |
| Glutamic Acid | 2.7 g | 751.3 mg | 28 | 377 |
| Glycine | 967 mg | 274.1 mg | 35 | 192 |
| Histidine | 806 mg | 228.5 mg | 5 | 241 |
| Hydroxyproline | 120 mg | 34 mg | 27 | 272 |
| Isoleucine | 836 mg | 237 mg | 18 | 274 |
| Leucine | 1.5 g | 419.6 mg | 15 | 197 |
| Lysine | 1.6 g | 442.3 mg | 15 | 199 |
| Methionine | 443 mg | 125.6 mg | 27 | 524 |
| Phenylalanine | 741 mg | 210.1 mg | 17 | 355 |
| Proline | 795 mg | 225.4 mg | 40 | 364 |
| Serine | 725 mg | 205.5 mg | 24 | 386 |
| Threonine | 828 mg | 234.7 mg | 14 | 268 |
| Tryptophan | 174 mg | 49.3 mg | 25 | 291 |
| Tyrosine | 601 mg | 170.4 mg | 23 | 470 |
| Valine | 937 mg | 265.6 mg | 16 | 198 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 18.5 g | 5.2 g | 59 | 379 |
| Water-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 2 µg | 0.6 µg | 36 | 453 |
| Folate, food | 2 µg | 0.6 µg | 35 | 287 |
| Folate, total | 2 µg | 0.6 µg | 35 | 393 |
| Niacin | 6.2 mg | 1.7 mg | 27 | 555 |
| Pantothenic Acid | 802 µg | 227.4 µg | 26 | 401 |
| Riboflavin | 194 µg | 55 µg | 72 | 617 |
| Thiamin | 558 µg | 158.2 µg | 22 | 337 |
| Vitamin B12 | 0.4 µg | 0.1 µg | 128 | 692 |
| Vitamin B6 | 415 µg | 117.7 µg | 27 | 566 |
| Fat-soluble Vitamins (11) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 240 µg | 68 µg | 56 | 619 |
| alpha-Tocotrienol | 30 µg | 8.5 µg | 9 | 88 |
| beta-Tocopherol | 10 µg | 2.8 µg | 7 | 83 |
| gamma-Tocopherol | 20 µg | 5.7 µg | 21 | 434 |
| Menaquinone-4 | 2.2 µg | 0.6 µg | 20 | 92 |
| Retinol | 12 µg | 3.4 µg | 44 | 469 |
| Vitamin A, IU | 39 IU | 11.1 IU | 42 | 999 |
| Vitamin A, RAE | 12 µg | 3.4 µg | 44 | 701 |
| Vitamin D (D2 + D3) | 0.7 µg | 0.2 µg | 12 | 154 |
| Vitamin D (D2 + D3), International Units | 27 IU | 7.7 IU | 24 | 179 |
| Vitamin D3 | 0.7 µg | 0.2 µg | 6 | 99 |
| Minerals (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 5 mg | 1.4 mg | 74 | 556 |
| Copper, Cu | 245 µg | 69.5 µg | 17 | 604 |
| Iron, Fe | 760 µg | 215.5 µg | 121 | 846 |
| Magnesium, Mg | 20 mg | 5.7 mg | 19 | 335 |
| Manganese, Mn | 24 µg | 6.8 µg | 56 | 1006 |
| Phosphorus, P | 286 mg | 81.1 mg | 18 | 378 |
| Potassium, K | 330 mg | 93.6 mg | 47 | 568 |
| Selenium, Se | 29.5 µg | 8.4 µg | 33 | 396 |
| Sodium, Na | 1.1 g | 300.5 mg | 59 | 181 |
| Zinc, Zn | 1.8 mg | 504.6 µg | 107 | 735 |
| Other Micronutrients (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Cholesterol | 50 mg | 14.2 mg | 78 | 331 |
| Choline | 71.8 mg | 20.4 mg | 61 | 443 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 64.6 g | 18.3 g | 57 | 1209 |
| Other (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Ash | 3.5 g | 986.6 mg | 43 | 312 |
| Kcal (Energy) | 141 kcal | 40 kcal | 139 | 547 |
| KJ (Energy) | 591 kj | 167.5 kj | 94 | 600 |
Foods Available Online
We searched Amazon for "Ham" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
43 Similar Sausages or Luncheon Meats
Explore the nutrient content of similar sausages and luncheon meats below by clicking on their names.
Similar Sausages and Luncheon Meats 1 - 43
Click on a food to explore all of the nutrients it contains.
| Ham | No of Nutrients |
(Chopped) | 64 |
(Smoked Or Cured, Meat & Fat Eaten) | 43 |
(Smoked Or Cured, Only Meat Eaten) | 43 |
(Smoked Or Cured, Unspecified If Fat Eaten) | 43 |
(Smoked Or Cured, Meat & Fat Eaten) | 43 |
(Smoked Or Cured, Only Meat Eaten) | 43 |
(Smoked Or Cured, Unspecified If Fat Eaten) | 43 |
(Breaded Or Floured, Meat & Fat Eaten) | 48 |
(Breaded Or Floured, Only Meat Eaten) | 48 |
(Breaded Or Floured, Unspecified If Fat Eaten) | 48 |
(Meat & Fat Eaten) | 44 |
(Only Meat Eaten) | 44 |
(Unspecified If Fat Eaten) | 44 |
(Chopped, Minced, Pressed, Spiced, Lowfat, Luncheon Meat, Not Canned) | 35 |
(Chopped, Minced, Pressed, Spiced, Luncheon Meat, Not Canned) | 39 |
(Chopped, Not Canned) | 43 |
(Deviled Or Potted) | 39 |
(Minced) | 63 |
(Prosciutto) | 39 |
(Sliced, Pre-Packaged, Deli Meat, 96% fat Free, Water Added) | 86 |
| 38 | |
(Chopped With Natural Juice) | 31 |
(Extra Lean, Lower Sodium, Prepackaged Or Deli, Luncheon Meat) | 43 |
(Extra Lean, Prepackaged Or Deli, Luncheon Meat) | 35 |
(Low Salt, Prepackaged Or Deli, Luncheon Meat) | 41 |
(Prepackaged Or Deli, Luncheon Meat) | 41 |
(Regular, Approximately 11% Fat) | 69 |
(Ground Patty) | 48 |
| Ham & Cheese Loaf | No of Nutrients |
| 38 | |
| Ham & Cheese Loaf Or Roll | No of Nutrients |
| 62 | |
| Ham & Cheese Spread | No of Nutrients |
| 60 | |
| Ham & Pork | No of Nutrients |
(Chopped, Minced, Pressed, Spiced, Luncheon Meat) | 39 |
| Ham Loaf | No of Nutrients |
(Luncheon Meat) | 39 |
| Ham Luncheon Meat | No of Nutrients |
(Loaf Type) | 43 |
| Ham Salad Spread | No of Nutrients |
| 38 | |
| 63 | |
| Ham, Pork & Chicken | No of Nutrients |
(Chopped, Minced, Pressed, Spiced, Luncheon Meat) | 40 |
| Ham, Pork, & Chicken | No of Nutrients |
(Chopped, Minced, Pressed, Spiced, Luncheon Meat, Reduced Sodium) | 38 |
| Pork With Ham | No of Nutrients |
(Luncheon Meat, Includes Spam, Hormel) | 44 |
| Pork, Ham, & Chicken | No of Nutrients |
(Luncheon Meat, Added Ascorbic Acid, Includes Spam, Reduced Sodium, 25% Less Sodium) | 43 |
| Turkey Ham | No of Nutrients |
(Extra Lean, Prepackaged Or Deli, Luncheon Meat) | 41 |
(Extra Lean, Prepackaged Or Deli) | 46 |
| 41 |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
Get In Touch With Us!
We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.
We use your questions, comments or suggestions to update and add to our content.
Please don't hesitate to Contact Us and let us know what's on your mind.
Healthy wishes from us at,
