Answer: Yes, ham is indeed Keto-friendly. It fits into the ketogenic dietary guidelines due to its high protein and low carbohydrate content.
To understand why ham is a suitable option for a Keto diet:
- High-quality protein source: Ham is rich in protein, providing 22.18 grams per 100 grams, which is essential for muscle building and repair in the ketogenic diet.
- Low in carbohydrates: With only about 1.06 grams of carbohydrates per 100 grams, ham falls under the low-carb food category, which is crucial in a Keto diet as it helps the body to enter and maintain a state of ketosis.
- Contains healthy fats: Ham has a total fat content of 5.1 grams, including 0.95 grams of saturated fat. While it’s not a significant source of fats, it still contributes to the high-fat requirement of the ketogenic diet.
- Sodium content: The high sodium content in ham (977 mg per 100 grams) is beneficial for those on a ketogenic diet, as sodium needs may increase due to changes in metabolism and loss of sodium through the kidneys on a low-carb diet.
- Sugar content: Ham contains minimal sugars (1.06 grams), which is important in a ketogenic diet, as high sugar foods can take you out of ketosis.
Always remember, while ham is Keto-friendly, it’s essential to consume it in moderation and balance it out with a variety of other nutrient-dense foods.
- Amount Per ServingCalories139
- % Daily Value *
- Total Fat
- Saturated Fat 0.95g 5%
- Cholesterol 64mg 22%
- Sodium 977mg 41%
- Potassium 345mg 10%
- Total Carbohydrate
- Dietary Fiber 0g 0%
- Sugars 1.06g
- Protein 22.18g 45%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.