You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Ham

Add to my diary

Ham

Also known as: Thịt nguội · Meat, poultry & eggs · 30 g serving · no cooking time listed

Enjoy in moderation

Thịt nguội 30g (~3 lát) ~70 kcal; đạm 8g, natri 420mg, NOVA 4.

Lời khuyên: 2–3 lát bánh mì. Khác bánh mì thịt nguội (ổ) và chả lụa. Huyết áp hạn chế. Heo.

90 kcal per serving

Protein 6.1 g · Carbs 2.0 g · Fat 6.2 g · Fibre 0.0 g · Sugars – g · Sodium 794.2 mg

Where the calories come from

Where the calories come fromCalories: 28% protein, 9% carbohydrate, 63% fat. 90 kcal total.90kcal / serving
  • Protein6.11 g · 28%
  • Carbohydrate2 g · 9%
  • Fat6.24 g · 63%

Estimated, per 30 g serving.

Daily Value at a glance

Protein12 % % Daily Value
Fibre0 % % Daily Value
Sodium35 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 30 g Estimated

NutrientAmount% Daily Value
Energy90.1 kcal5%
Protein6.1 g12%
Carbohydrate2.0 g1%
of which net carbs (carbs minus fibre)2.0 g—
of which sugars0.0 g—
of which added sugars2.0 g4%
Fat6.2 g8%
of which saturated fat2.3 g12%
Fibre0.0 g0%
Sodium794.2 mg35%
Where the calories come from
Protein 27% · Carbohydrate 9% · Fat 62% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A0.5 µg RAE0%
Vitamin C0.1 mg0%
Vitamin D0.4 µg2%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.0 mg6%
Vitamin B60.1 mg6%
Folate (B9)1.3 µg0%
Vitamin B120.2 µg8%
Calcium6.8 mg1%
Iron0.4 mg2%
Magnesium4.7 mg1%
Phosphorus55.2 mg4%
Potassium85.8 mg2%
Zinc1.0 mg9%
Selenium8.7 µg16%
Iodine60.0 µg40%
Cholesterol23.4 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 30 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 40 %; Thiamin (B1): 17 %; Selenium: 16 %; Zinc: 9 %; Riboflavin (B2): 8 %; Vitamin B12: 8 %Iodine40 %Thiamin (B1)17 %Selenium16 %Zinc9 %Riboflavin (B2)8 %Vitamin B128 %
Health scoreHealth score 26 out of 100, rated Low.26/ 100
Low

Health score

26 / 100 · Low

Formula: protective index 36 + NOVA 4 adjustment (-10) + overall level (watch → +0) = 26, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy300.5 kcal15%
Protein20.4 g41%
Carbohydrate6.7 g2%
of which net carbs (carbs minus fibre)6.7 g—
of which sugars0.0 g—
of which added sugars6.7 g13%
Fat20.8 g27%
of which saturated fat7.6 g38%
Fibre0.0 g0%
Sodium2,647.4 mg115%
Where the calories come from
Protein 27% · Carbohydrate 9% · Fat 62% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A1.7 µg RAE0%
Vitamin C0.4 mg0%
Vitamin D1.3 µg7%
Vitamin E0.2 mg1%
Thiamin (B1)0.5 mg42%
Riboflavin (B2)0.3 mg23%
Niacin (B3)3.5 mg22%
Vitamin B60.3 mg18%
Folate (B9)4.3 µg1%
Vitamin B120.7 µg29%
Calcium22.5 mg2%
Iron1.2 mg7%
Magnesium15.7 mg4%
Phosphorus184.0 mg15%
Potassium286.0 mg6%
Zinc3.2 mg29%
Selenium29.0 µg53%
Copper0.1 mg11%
Iodine200.0 µg133%
Cholesterol78.0 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Gluten-free
  • Dairy-free
  • Low sugar
  • High protein
  • Keto

Ingredients

  • Heo — 26 g
  • Muối — 2 g
  • Đường — 2 g

How it is made

cure

NOVA 4: lát. Khác bánh mì thịt nguội.

Good to know

What is good

  • Đạm 8g, khẩu phần lát rõ
  • Tiện

Watch out for

  • Natri 420mg, NOVA 4
  • Heo, chế biến

Healthier swaps

Portion sizes

  • Serving — 30 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

90 kcal per 30 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 21 min21 min
Running (steady run, 8 MET)≈ 9 min9 min
Cycling (moderate pace, 6 MET)≈ 12 min12 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-18 · Verified by rule-engine-v2 · Basis: estimated-serve

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

Chinese sausageChinese sausageMeat, poultry & eggs235 kcalP 8g · C 3g · F 21gper 50 g servingEnjoy in moderationFermented pork with roasted rice powderFermented pork with roasted rice powderMeat, poultry & eggs186 kcalP 12g · C 8g · F 12gper 80 g servingEnjoy in moderationChicken liver pâtéChicken liver pâtéMeat, poultry & eggs104 kcalP 4g · C 0g · F 9gper 30 g servingEnjoy in moderationGyeranjjimGyeranjjimMeat, poultry & eggs161 kcalP 13g · C 2g · F 11gper 150 g servingGood choicePaneer tikkaPaneer tikkaMeat, poultry & eggs140 kcalP 9g · C 5g · F 10gper 120 g servingEnjoy in moderationDried chicken lime leafDried chicken lime leafMeat, poultry & eggs67 kcalP 8g · C 0g · F 4gper 30 g servingEnjoy in moderation