Spam, the universally recognized brand of processed luncheon meat, is a food that evokes strong opinions. While some appreciate its distinct flavor and versatility, others dismiss it as an unappetizing mystery meat. Regardless of personal preference, understanding the nutritional profile of Spam is essential to making informed dietary choices. This article delves into the ingredients, nutritional content, potential health implications, and ways to incorporate it responsibly into a balanced diet.
A Brief History and Resurgence
Spam gained prominence during World War II as a cheap and convenient food source for soldiers overseas. Hormel launched the product in 1937, and since then, no less than 8.5 billion cans have been sold. The product's long shelf life and ease of preparation made it a staple during wartime Britain, providing a hit of protein for soldiers at the front.
Interestingly, Spam is experiencing a resurgence in popularity. Sales have increased significantly, fueled partly by nostalgia associated with the 80th anniversary of VE day and inventive recipes devised by top chefs. Even though soldiers referred to it as “mystery meat”, it is still hugely popular throughout the United States, UK and particularly Asia.
What is Spam Made Of?
An amusingly proud declaration by the manufacturers on the can boasts a “minimum of 90 per cent meat”. Spam is primarily made up of pork (89 per cent), with a small percentage (2 per cent) of ham. Other ingredients include: starch, salt, water, sugar, stabiliser (triphosphates), a vague-sounding ‘‘flavourings” and stabilisers. The meat mixture is combined with preservatives and flavoring agents, such as sugar, salt, potato starch and sodium nitrite, and then canned, closed and vacuum-sealed.
Nutritional Breakdown
Spam is high in sodium, fat, and calories. However, it also provides some protein and several micronutrients. One two-ounce (56-gram) serving of Spam contains:
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- Calories: 174
- Protein: 7 grams
- Carbs: 2 grams
- Fat: 15 grams
- Sodium: 32% of the Reference Daily Intake (RDI)
- Zinc: 7% of the RDI
- Potassium: 4% of the RDI
- Iron: 3% of the RDI
- Copper: 3% of the RDI
In addition to these nutrients, Spam provides small amounts of vitamin C, magnesium, folate, and calcium. Classic spam by SPAM contains 180 calories per 56 g serving. This serving contains 16 g of fat, 7 g of protein and 1 g of carbohydrate. The latter is 0 g sugar and 0 g of dietary fiber, the rest is complex carbohydrate. Classic spam by SPAM contains 6 g of saturated fat and 40 mg of cholesterol per serving. 56 g of Classic spam by SPAM contains 0.0 mg vitamin C as well as 0.36 mg of iron, 0.00 mg of calcium.
Processed Meat and Health Concerns
Spam is a processed meat, which means it has been cured, canned, smoked, or dried to extend its shelf life and enhance its taste and texture. Other examples of processed meats include hot dogs, bacon, salami, beef jerky, and corned beef.
Consumption of processed meats has been linked to several adverse health conditions. Studies have shown associations between eating processed meat and an increased risk of:
- Diabetes
- Coronary heart disease
- Colorectal cancer
- Stomach cancer
- Chronic obstructive pulmonary disease (COPD)
- High blood pressure
- Obesity
- Cardiovascular disease
- Type 2 diabetes
Additives and Potential Risks
Spam contains sodium nitrite, a common food additive used to prevent bacterial growth and enhance flavor and appearance. However, under high heat and in the presence of amino acids, nitrites can convert into nitrosamine, a compound associated with negative health effects. Research suggests a possible link between high nitrite and nitrosamine intake and an increased risk of stomach cancer, thyroid cancer, brain tumor formation, and type 1 diabetes.
Eva Humphries, a clinical nutritionist at KYN care homes, is “not so keen on” stabilisers such as triphosphates. There is research that suggests that “triphosphates can also have a negative effect on gut and kidney health,” adds Humphries, “which may disproportionately impact the elderly.
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High Sodium Content
Spam is very high in sodium, with a single serving containing nearly one-third of the recommended daily amount. High salt intake may impair the blood flow in salt-sensitive individuals, which can cause issues like bloating and swelling. Dell Stanford, a senior dietitian at the British Heart Foundation (BHF), explains: “Too much salt makes your body hold on to water, which puts pressure on your blood vessels and kidneys. The majority of salt we eat comes from manufactured foods so it’s important to read food labels and reduce the salt we add to food and cooking.”
Fat and Calorie Considerations
Spam is high in fat, with about 15 grams in a single serving. Compared to other protein sources, Spam is significantly higher in fat and calories but offers little else in terms of nutrition. For example, gram-for-gram, Spam contains 7.5 times the amount of fat and nearly twice as many calories as chicken, not to mention less than half the amount of protein.
The Government recommends that saturated fat should provide no more than 10 per cent of our total calorie intake. This is about 30g per day for men and 20g per day for women. A tin of Spam is 340g, and every 100g (an average serving) contains 9.7g of saturated fat - nearly half our daily allowance. At 292kcal per 100g, it’s high in calories too.
Spam vs. Other Processed Meats
The common link with processed meats is their high fat and salt content, so there is an eat-with-caution factor when choosing them. If you want to compare Spam with salami, the latter has more fat, saturates, salt and calories.
Responsible Consumption
While Spam may not be classified as a health food overall, it can be included occasionally within a balanced diet. Bini Suresh, a media spokesperson for British Dietietic Association (BDA) says: “We can’t ignore Spam as a good source of protein, containing iron and B vitamins naturally found in pork. Plus it’s gluten-free, low carb and fortified with sodium ascorbate (a form of vitamin C). Of course it’s OK for someone to consume processed meats as part of a balanced diet, but frequency, portion size and what other foods you eat with it are key.”
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Aisling Pigott, also a dietitian, agrees: “All foods have their place, from Spam to sausage rolls and beyond. It’s not a good idea to eat UPFs every day, nor would it be a good idea to eat only one type of vegetable. Variety is key, and sometimes we think too much about labelling foods as ‘good’ and ‘bad’ and not enough about diversity within our diets. This is not an everyday food, but a convenient protein option for those who want to enjoy it now and again.”
Tips for Making Spam Consumption Healthier
- Portion Control: Be mindful of serving sizes to avoid excess calorie, fat, and sodium intake.
- Pair with Nutrient-Rich Foods: Combine Spam with vitamin-loaded vegetables and fiber-rich foods to balance the meal. Try to introduce other nutrients by partnering Spam with vitamin-loaded vegetables and fibre-rich foods, Humphries says.
- Limit Frequency: Consume Spam occasionally as part of a varied diet, rather than making it a daily staple.
- Read Labels: Pay attention to the nutrition information on the can and be aware of the sodium and fat content.
- Consider Alternatives: Explore other protein sources that are lower in fat and sodium.
Inventive Culinary Uses
Top chefs are devising inventive ways to include Spam in their recipes. Gordon Ramsay’s Hawaiian-inspired sandwich (where Spam is incredibly popular) features slices of Spam marinated in teriyaki sauce with grilled pineapple and miso caramelised onions, piled into a toasted brioche bun. It comes in a number of different guises (maple infused Spam, anyone?)
The Verdict
“No, Spam would not be classified as a healthy food overall,” says Suresh. “While it does provide protein and some micronutrients like iron and vitamin B12, it is also high in saturated fat, salt and preservatives. As a processed meat, it is considered energy-dense and nutrient-poor, meaning it can displace more beneficial foods such as vegetables, whole grains, and legumes.“These types of foods are often hyper-palatable, which can make portion control more difficult and contribute to excess calorie intake and poor appetite regulation. That said, it can be included occasionally within a balanced diet, especially when paired with fibre-rich, whole-food ingredients.”