Gammon, another name for ham, counts toward your protein food intake, according to dietary guidelines released by the U.S. Department of Agriculture. Each 4-ounce portion of gammon provides 80 percent of the daily recommended protein food intake for women and 67 percent for men. Gammon contains a number of essential nutrients and offers some health benefits thanks to its vitamin and mineral content, but it also contains saturated fat and sodium that reduce its nutritional value.
General Nutrition Information
A 4-ounce portion of gammon contains 202 calories, and provides 10 percent of your daily calorie intake requirements based on a 2,000-calorie diet. Protein and fat account for most of these calories. Each 4-ounce serving of gammon contains 18.5 grams of protein, which nourishes your tissues -- including skin, cartilage and bone -- and helps you fight infection. A serving also provides 11.5 grams of fat, which serves as a rich source of energy to help fuel your day-to-day functions.
Zinc and Selenium
Gammon boosts your intake of zinc and selenium, two minerals essential to good health. Both minerals activate proteins important for cellular function. Zinc-dependent proteins help support your metabolism, make up part of your cell membranes and help regulate gene activity, while selenium-dependent proteins maintain the health of your blood vessels and support your thyroid gland. Each 4-ounce portion of gammon contains 20 micrograms of selenium and 2.2 milligrams of zinc. This provides 36 percent of your daily recommended selenium intake, according to the Institute of Medicine, as well as 20 percent of the daily recommended zinc intake for men and 28 percent for women.
Choline and Vitamin B-12
Incorporating gammon into your diet also helps you consume more choline and vitamin B-12, two nutrients important to nerve function. Both nutrients help you synthesize neurotransmitters -- chemicals that your brain cells use to relay chemical messages. Vitamin B-12 plays an additional role in nerve health by helping you produce myelin, a substance important for efficient nerve communication. Consuming 4 ounces of gammon boosts your vitamin B-12 intake by 1 milligram, or 43 percent of the recommended daily intake set by the Institute of Medicine. A serving of gammon also offers 86 milligrams of choline -- 16 percent of the recommended daily intake for men and 20 percent for women.
Gammon has two major nutritional drawbacks -- its sodium and saturated fat content. A 4-ounce serving of gammon contains 3.8 grams of saturated fat, or approximately one-quarter of the recommended daily limit on a 2,000-calorie diet, according to guidelines from the American Heart Association. Each serving also contains 1,164 milligrams of sodium, or 78 percent of your daily limit recommended by the Institute of Medicine. Both saturated fat and sodium pose a risk to your cardiovascular health. Saturated fat increases your cholesterol while sodium boosts your blood pressure, increasing your risk of cardiovascular disease.