Chicken Ham
Chicken Ham: Calories, Nutrition Facts, and Benefits
Chicken ham is a deli-style processed meat made from cured and seasoned chicken (usually breast or thigh). It is cooked, thinly sliced, and served cold, offering a mild, savory taste and tender texture. Popular in sandwiches, wraps, salads, and breakfast plates, chicken ham is generally leaner and lower in saturated fat than traditional pork ham, though its sodium content can be high depending on the brand.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 g | 120 kcal | 2 g | 20 g | 3 g | 0 g | 1100 mg |
| 2 | 1 serving (2 slices, ~56 g) | 67 kcal | 1.1 g | 11.2 g | 1.7 g | 0 g | 616 mg |
Health Benefits of Chicken Ham
- Provides high-quality lean protein that supports muscle maintenance and satiety.
- Generally lower in calories and saturated fat than traditional pork ham.
- Contains B vitamins (B3, B6, B12), selenium, and phosphorus.
- Convenient, ready-to-eat option for quick meals or snacks.
- Can fit into weight-management or high-protein diets when portions and sodium are controlled.
Consumption Tips
- Choose lower-sodium and nitrate/nitrite-free options when possible.
- Pair with whole grains, plenty of vegetables, and healthy fats (e.g., avocado) for a balanced meal.
- Limit frequency of processed meats; rotate with fresh poultry, fish, eggs, and legumes.
- Keep portions to about 2–3 slices (60–90 g) and monitor daily sodium intake.
- Refrigerate at ≤4°C (≤40°F); after opening, consume within 3–5 days.
- When heating, add at the end of cooking to prevent drying out.