Adults over age 50, individuals with heart problems and African Americans should restrict sodium intake to 1,500 milligrams or less each day. Protein in Boneless Extra Lean Ham Steak - 22.18mg, Ham. Add the ham steak to the bacon grease and sear for about 3 1/2 minutes on the first side. High Protein Meats: Carnivorous workout warriors looking to build muscle should keep these top sources stocked in their pantry. The large amount of sodium in most kinds of ham is a nutritional drawback to the food. Ham contains a healthy dose of protein and iron, but the type of ham you eat influences how nutritious the meat is. A diet high in saturated fat contributes to unhealthy cholesterol levels by raising harmful LDL numbers and lowering beneficial HDL numbers. These varieties of ham are better for you as well. Ham can be an occasional part of your healthy eating plan, however, if you know what to look for. How to Make Tasty Cheese Quesadillas for Kids, Nutritional Value of Low-Sodium Turkey Deli Meat, United States Department of Agriculture: Nutrient Data for 07028, Ham, Sliced, Prepackaged (96% Fat Free, Water Added), United States Department of Agriculture: Nutrient Data for 10149, Pork, Cured, Ham, Steak, Boneless, Extra Lean, Unheated, Harvard School of Public Health: Fats and Cholesterol: Out With the Bad, In With the Good, University of Maryland Medical Center: Zinc, Sodium: How to Tame Your Salt Habit Now, University of Minnesota Extension: Nitrate in Meat. A 3.5-ounce serving of lean deli ham supplies 16.5 grams of the 46 to 56 grams of protein you need each day. Both ham and chicken are good sources of protein and essential vitamins and minerals, with ham containing slightly higher levels of micronutrients than chicken. main content. Live Healthy & Happy. However, ham is very high in sodium and consuming this type of … Then, flip … : Calorie breakdown: 33% fat, 0% carbs, 67% protein. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. Lean deli ham is low in fat and makes a tasty sandwich, but it contains a large amount of sodium. Get full nutrition facts for Boneless Extra Lean Ham Steak, Ham and plan your meals using our online calorie counter and nutrition facts finder. The nitrates in cured meats can also be broken down into nitrosamines, which are carcinogens and might be linked to an increased risk of certain types of cancer. Use lean ham to make a protein-packed sandwich, or chop it into small pieces and add it to your breakfast omelet. Zinc supports proper wound healing and boosts your immunity. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver. Sugar in a Boneless Extra Lean Ham Steak is about 0 g and the amount of protein in a Boneless Extra Lean Ham Steak is approximately 22.18 g. Please refer to the nutrition facts label seen to the left for a full breakdown of complete nutrition found in a Boneless Extra Lean Ham Steak . There are 138 calories in 4 ounces of Ham Steak (Boneless, Extra Lean, Cured). A 3.5-ounce serving of ham steak contains 4.25 grams of fat, of which 1.4 grams are saturated. As a processed meat, the term "ham" includes both whole cuts of meat and ones that have been mechanically formed.. Ham is made around the world, including a number of regional specialties, such as Westphalian ham and some varieties of Spanish jamón. A 3.5-ounce serving of deli ham contains 1,203 milligrams of sodium and a serving of ham steak contains 1,269 milligrams. Certain brands of deli meats offer reduced-sodium ham, which increases the nutritional value of the food. Is Ham Better Nutritionally Than Chicken?. A 3.5-ounce serving of deli ham contains 3.6 grams of fat, of which less than 1 gram is saturated. Opt for lean ham and look for varieties that are low in sodium.