Honey baked ham is a popular delicacy, recognized for its distinctive combination of smoky flavor and a caramelized, sweet glaze. This preparation method sets it apart from traditional cured ham, creating a unique texture and taste profile. Understanding the nutritional impact, starting with the calorie count, is the first step in enjoying this favorite food responsibly. This summary provides a breakdown of what is in a typical serving of this sweet and savory meat.
Caloric Content of a Standard Serving
A standard serving of honey baked ham, defined as a two- to three-ounce slice (approximately 56 to 85 grams), contains between 100 and 120 calories. This estimate includes the signature glaze, as the sugar adds caloric content to the otherwise lean meat. For comparison, a similar-sized serving of unglazed, traditional cured ham falls into a lower calorie range. The higher calorie count is directly attributable to the sweet, caramelized coating, which adds simple carbohydrates from the honey and sugar baked onto the exterior.
Full Nutritional Breakdown
Beyond calories, a serving of honey baked ham provides a mixture of macronutrients and a notable amount of sodium. The meat is an excellent source of protein, delivering approximately 8 to 16 grams per standard serving, depending on the slice size. This makes it a protein-dense food.
The fat content is low to moderate, ranging from 1 to 4 grams per serving, with a small portion being saturated fat. While the meat is lean, the total fat count can rise if the slice includes a visible layer of exterior fat. Carbohydrates are present primarily because of the glaze, contributing between 2 and 7 grams per slice. These carbohydrates are nearly all simple sugars from the honey and brown sugar blend.
A primary factor in the nutritional profile is the high sodium content, which is inherent in cured and processed meats. A single standard serving can contain between 800 and 1,200 milligrams of sodium. This high level can represent 35% to over 50% of the daily recommended limit for sodium intake.
Variables That Affect Calorie Count
The actual calorie count can fluctuate based on a few variables. The most straightforward variable is the slice thickness and weight, as commercial slices vary widely. Weight is the most reliable measure for calculation; a thicker cut naturally contains more calories, protein, and fat than a thin deli slice.
The application of the glaze is the most important variable for honey baked ham. The signature outer crust is almost pure sugar and seasonings, which caramelizes during baking. A slice taken from the exterior, which has a thick, crunchy layer of glaze, will have significantly more carbohydrates and calories than a slice taken from the center.
Trimming the fat is another way to manage intake. While the ham muscle is often lean, removing any visible, unrendered fat around the edges can substantially reduce the overall calorie count and saturated fat content. These adjustments offer a practical way to enjoy the product while controlling nutritional intake.