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Ham contains a healthy dose of protein and iron, but the type of ham that you eat influences how nutritious the meat is. Lean deli ham is low in fat and makes a delicious sandwich, but contains a lot of sodium. Cured ham steaks contain a small amount of calcium and potassium, but may be higher in saturated fats than deli ham. However, ham can be an occasional part of your healthy eating plan if you know what to look for.

One serving of holiday ham is about 3 ounces or 84 grams. There are 130 calories in bones, a spiral sliced, a honeyed glazed ham, which you often see on an empty table. You will also get 4 grams of fat per serving, 5 grams of carbohydrates and 1230 milligrams of sodium.

If you make a ham sandwich, you can choose a slice of ham from the deli. One piece of ham meat has 37 calories, 5 grams of protein, 0 g of carbohydrates, 1 g of fat and can provide up to 368 milligrams of sodium. Most people use more than one piece of ham when making a sandwich, be sure to multiply these numbers by the number of slices you use to get the total number of calories and nutrition.

One serving of canned ham provides 55 calories, 7 g of protein, 0 g of carbohydrates, 3 grams of fat and 517 milligrams of sodium. It also includes significant support for nitrates and nitrites used to preserve cured meats. Although some people are concerned about these preservatives, there is not much evidence that it is harmful.

Ham is a good source of protein. It is also a very good source of selenium, phosphorus, zinc, vitamin B6, B12, thiamine, riboflavin, niacin and choline. Depending on the variety and method of preparation, the ham can also be low in fat.

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