Ham, minced
FDC 173865oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 18 · -4 vs Sausage & deli meats medianMinced ham scores 18 of 100 on the Nutrient Density Score, a Low band that puts it at rank 43 of 60 in Sausage & deli meats. Its strongest asset is protein, an excellent 33% DV, which is unusual for a processed cold cut.
It is typically spread on sandwiches or folded into deviled-ham style dips, with an ounce (28 g) a realistic portion. The trade-off is sodium at 1240 mg per 100 g and saturated fat at 7.2 g per 100 g, both high; bologna, beef and pork scores higher in the same category if a swap is wanted.
See how this score is calculated, build a plate around ham, minced, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | 13% |
| Total fat | 21 g | 27% |
| Saturated fat | 7.2 g | 36% |
| Cholesterol | 70 mg | 23% |
| Sodium | 1240 mg | 54% |
| Carbohydrate | 1.8 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 16 g | 33% |
| Potassium | 311 mg | 7% |
| Calcium | 10 mg | 1% |
| Iron | 0.79 mg | 4% |
| Magnesium | 16 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.27 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | 4% |
| Total fat | 5.8 g | 7% |
| Saturated fat | 2 g | 10% |
| Cholesterol | 20 mg | 7% |
| Sodium | 347 mg | 15% |
| Carbohydrate | 0.52 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 4.6 g | 9% |
| Potassium | 87 mg | 2% |
| Calcium | 2.8 mg | 0% |
| Iron | 0.22 mg | 1% |
| Magnesium | 4.5 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 173865Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the sausage & deli meats median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Frankfurter, meat, heatedDensity 19 vs 18Polish sausage, porkDensity 20 vs 18Bologna, beef and porkDensity 20 vs 18Original analysis by NutriVerdict
In the kitchen and how to use it
Minced ham is a finely ground, pressed ham product typically sold sliced for sandwiches or cubed for salads, casseroles, and omelets. Its smooth, uniform texture and mild cured flavor make it a common stand-in for diced ham in pasta salads, quiches, and pea soup, and it pairs well with mustard, Swiss cheese, and rye bread. Because it is precooked, it needs only light warming or can be eaten cold straight from the package.
Keep unopened minced ham refrigerated and use it within a few days once opened, or freeze portions for longer storage. At 263 calories per ounce serving and 16.3 g protein per 100 g, 33% of the Daily Value, it works well as a way to add protein to a quick sandwich or salad, though its sodium content of 1240 mg per 100 g means it is worth balancing with low-sodium sides rather than adding extra salt.
Frequently asked questions about ham, minced
How many calories are in minced ham?
A 1 oz (28 g) serving of minced ham has 263 calories.
Is minced ham a good source of protein?
Yes, it provides 16.3 g of protein per 100 g, which is 33% of the Daily Value.
How do you store minced ham?
Keep it refrigerated, use opened packages within a few days, or freeze portions for longer storage.