Whether you’re cooking a spiral-cut ham for a group or presenting a platter with prosciutto and jamón serrano, ham is a versatile meat that frequently serves as a main highlight in traditional holiday meals.

Ham boasts several positives: it’s high in protein, typically low in fat, and rich in vital vitamins and minerals. However, in recent years, health professionals have raised concerns about the regular consumption of processed meats, including ham.

How do the health benefits of ham stack up against any potential risks? Here’s what a nutrition expert wants you to be aware of.

Is ham categorized as a processed meat?

Ham originates from the pork leg that undergoes a preserving process known as curing, according to the U.S. Department of Agriculture.

The American Institute for Cancer Research explains that processed meats are defined as those that have been cured, salted, or smoked for preservation. During curing, chemical preservatives such as nitrates and nitrites are often employed.

Ham is typically cured using two main methods: dry-curing and wet-curing, explains Sander Kersten, PhD, a director of Nutritional Sciences at Cornell University. An optional smoking stage may also be applied to ham.

With dry-curing, the meat is coated in a blend of salt and spices before aging. In wet-curing, the ham is submerged in a brine made of salt and seasonings, rinsed, and then aged, according to Kersten.

Artisanal curing techniques for ham reflect the unique traditions of their producing regions. For instance, Prosciutto di Parma is a nitrate-free, dry-cured ham aged for at least 14 months post-salting.

Ham that is not cured must be labeled as “fresh” or “uncured,” according to USDA regulations, and these varieties do not contain nitrates or nitrites.

Storage duration for ham depends on how it is packaged. While fresh raw ham should be cooked within five days of purchase, unopened deli meat can be refrigerated for up to two weeks (or until the “use by” date). Some canned hams are processed in such a way that they can be stored at room temperature for up to two years, as per USDA guidelines.

Is ham a healthy option?

Like other meats, ham is rich in protein, states Kersten. The fat content depends on how lean the cut is.

As reported by Healthline, a typical 2-ounce serving of ham provides:

• 69 calories
• 11 grams of protein
• 2 grams of fat
• 1.5 grams of carbohydrates

While the nutritional values can vary, ham is recognized as a fantastic source of selenium and contains all nine essential amino acids, according to Healthline. Additionally, ham provides iron, zinc, and a variety of B vitamins, with Vitamin B12 being notably present only in animal-sourced foods, Kersten notes.

What are the risks linked with ham consumption?

Despite its nutritional benefits, consuming processed meats, including ham, is linked to serious health concerns. In particular, recent studies suggest that regular intake of processed meats may heighten the risk of colorectal cancer, according to Kersten.

The World Health Organization recognizes processed meat as “carcinogenic to humans,” with this classification backed by substantial epidemiological studies demonstrating a connection between processed meat consumption and colorectal cancer development.

Furthermore, ham is often high in sodium due to the preservation techniques, states Kersten. A 2-ounce serving of ham contains roughly 26% of your daily sodium requirement, as noted by Healthline. Diets high in sodium can increase the risk of conditions such as high blood pressure, heart disease, obesity, gastric cancer, osteoporosis, kidney disease, and Meniere’s disease, according to the WHO.

This is why experts generally advise limiting processed meat intake, Kersten explains. While ham is rich in protein and offers various essential vitamins and minerals, there are alternative sources for obtaining those nutrients.

As per guidelines from the American Cancer Society, individuals should consume processed meats sparingly or try to eliminate them altogether. So, while indulging in ham occasionally may not severely impact your health, maintaining a well-balanced diet with minimal to no processed meats is likely one of the best strategies for long-term health.

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