How Many Calories Are in Country Ham? A Detailed Look

Country ham, a specialty in the Southern United States, is a salt-cured ham that is smoked and aged for months or years. Its deep, complex flavor and chewy texture make it a beloved regional delicacy. But with its high salt and fat content, many wonder – how many calories are in country ham?

As a cured, smoked, and aged meat, country ham does tend to be higher in sodium and calories than a fresh ham However, the exact calorie count can vary significantly depending on factors like the brand, cut, cooking method, and portion size

In this article we’ll take a detailed look at the calorie and nutrient content of country ham to help you make informed choices about this delicious Southern specialty.

Calorie Content in a Typical Serving of Country Ham

According to the USDA, a 1 ounce serving of country ham contains around 60 calories. Given that country ham is often served in slices around 1/8 to 1/4 inch thick, a single slice can range from 30 to 120 calories depending on thickness.

For a 3 ounce serving, which would be about 3 thin slices, expect approximately 180 calories. A thicker 2 ounce slice would land around 120 calories.

As a general rule of thumb, cured country ham contains about twice as many calories as fresh ham per ounce due to its higher fat content. Fresh ham averages around 30 calories per ounce.

Factors That Influence Calorie Content

Several factors can cause the calorie content of country ham to vary:

Brand

Popular regional brands like Benton’s, Edwards, and Clifty Farm each dry cure and smoke their hams slightly differently, creating unique flavors and textures that impact fat and calorie content.

For example, Clifty Farm hams are more lightly smoked and lower in fat at around 70 calories per ounce. Meanwhile, Benton’s is intensely smoked and can top 90 calories per ounce.

Cut

Fattier cuts like the hip and shoulder can have up to 20 more calories per ounce than leaner cuts like the hind leg. Look for “extra lean” or “center cut” to reduce fat and calories.

Cooking Method

Frying, glazing, or baking with sugar will add calories versus roasting or pan-frying. For the leanest preparation, enjoy country ham thinly sliced without additional cooking.

Portion Size

Aim for portion sizes of 2-3 ounces to keep calories in a reasonable range. Larger 4-6 ounce servings can approach 400+ calories.

Added Ingredients

When served on biscuits, sandwiches, or alongside creamy gravy, the other high-calorie ingredients can cause the entire meal to skyrocket in calories. Focus on enjoying country ham with vegetable sides or in salads.

Nutrient Profile of Country Ham

Beyond just calories, here is how 3 ounces (about 3 thin slices) of country ham stacks up nutritionally:

• Total Fat: 9g
• Saturated Fat: 3g
• Cholesterol: 35mg
• Sodium: 810mg
• Carbohydrates: 2g
• Protein: 18g

As you can see, country ham’s calories come mainly from fat, with a good amount of protein as well. It’s very high in sodium, which is expected for a cured meat. Carbohydrates are low since it’s a fresh meat without additives or sugars.

Country ham can fit into a balanced diet in moderation, but be mindful of limiting portion sizes, sodium intake, and how it’s prepared to keep calories in check. Leaner cuts or brands can help lighten up this rich Southern delicacy.

Healthiest Ways to Enjoy Country Ham

Here are some tips for savoring country ham as part of a healthy diet:

• Enjoy it thinly sliced instead of in large hunks to control portions.
• Choose lighter cooking methods like roasting instead of frying in oil or butter.
• Avoid glazes, gravies, and biscuits and opt for vegetable sides instead.
• Look for lower-sodium country ham to reduce the salt content. Rinse before eating to remove surface salt.
• Pair with antioxidant-rich foods like berries or tomatoes to balance the salt and fat.
• Watch your overall meat intake and balance with plant proteins like beans and lentils.

Alternatives to Reduce Calories

If looking to further lighten up your country ham experience, here are some lower-calorie alternatives:

• Fresh Ham: 30 calories per ounce vs 60 for country ham
• Turkey Breast: About 30 calories per ounce
• Prosciutto: Around 50 calories per ounce
• Roasted Vegetables: Less than 50 calories per ounce

Swapping even a few ounces of country ham for these options can save over 100 calories per serving!

The Bottom Line

Country ham packs a hearty punch of smoky, savory flavor. With its high sodium and fat content, it’s best enjoyed in moderation. Focus on leaner cuts, smaller portions, and healthy preparations and sides to keep calories in check. Orexplore lower-calorie alternatives while still getting that signature Southern flavor.

No matter how you enjoy it, understanding how many calories are in country ham can help you indulge in this regional delicacy as part of an overall balanced diet. With some mindful choices, you can savor the mouthwatering uniqueness of country ham without going overboard on calories.