One serving of ham of only 28 grams contains 2 grams of total fat, half of which is saturated fat, and 16 milligrams of cholesterol. It also contains 16.8 milligrams of omega 3 fatty acids and 193 milligrams of omega 6 fatty acids. Proteins. Ham is packed with proteins as well. One serving of ham of only 28 grams contains about 5 grams of protein.. Fresh ham is simply uncooked pork that has not been cured or smoked. This type of ham is often roasted in the oven and is a popular centerpiece for holiday meals. Fresh ham contains approximately 22 grams of protein per 3 oz serving. It is a great source of lean protein and is low in fat, making it a healthy choice for those who are watching.

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While the nutrition for different types of ham varies, the U.S. Department of Agriculture (USDA) lists a 3-ounce serving of ham cooked from frozen as containing 130 calories, 16 grams of protein and 6 grams of fat. This makes ham a relatively lean protein.. Remove foil tent, brush with another 1/3 of the glaze, add garlic to the pan around the ham and bake for an additional 50 minutes. Remove from oven and let rest 10 minutes. Serve sliced ham with remaining glaze and garlic on the side. Healthy tips. Eat ham in moderation. Choose lean, uncured (nitrate-free), low-sodium ham whenever possible.