{"data":{"name":"Ham","slug":"ham","scientific_name":"N\/A","alternate_names":["Hamon"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Ham is a processed meat (usually pork) that\u2019s cured and often sliced for sandwiches, toppings, or quick meals. It\u2019s mainly a protein food.","common_uses_philippines":["Ham and cheese sandwich","Hamonado (ham with sweet sauce)","Ham and egg breakfast plate","Macaroni salad with ham","Sinangag with ham"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":421,"protein_g":16.4,"fat_g":39.5,"saturated_fat_g":14.12,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":1836,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":5,"calcium_mg":25,"cholesterol_mg":119,"iron_mg":1.4,"monounsaturated_fat_g":18.56,"phosphorus_mg":74,"polyunsaturated_fat_g":3.5,"retinol_activity_equivalent_ug":70,"total_ash_g":1.7,"unsaturated_fat_g":22.06,"vitamin_a_ug":70,"vitamin_b1_mg":0.37,"vitamin_b2_mg":0.27,"vitamin_b3_mg":3.1,"vitamin_c_mg":0,"water_g":42.4},"serving_suggestions":[],"health_notes":{"summary":"Ham can help you meet your protein needs for muscle repair and growth. However, per 100g it\u2019s also high in total fat (39.5g) and saturated fat (14.1g), plus cholesterol (119mg) and sodium (1836mg). Too much sodium can raise blood pressure over time, and too much saturated fat can affect heart health. Since it has no carbohydrates and no fiber, it works best when paired with fiber-rich sides (vegetables, fruits, or whole grains) so your meals stay balanced.","healthier_tips":["Use ham as a small add-on, not the main portion\u2014aim for about 1\u20132 thin slices per meal, then fill the rest of the plate with vegetables and\/or rice\/whole grains.","Balance your day: keep ham for one meal or snack, and choose other protein options more often (fish, eggs, tofu, chicken breast) to vary nutrients.","Pair it with high-fiber foods: at least 1\u20132 servings of vegetables (e.g., lettuce, tomatoes, cucumber) and\/or a fruit after meals.","Watch sodium: if you\u2019re having ham, go lighter on salty sauces (ketchup, mayonnaise, soy-based dips) and choose less salty bread\/condiments.","When possible, choose lower-sodium or less fatty ham, and avoid frequent daily intake."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/ham?agent=true"}}}