What is Potted Meat?
Potted meat is a type of canned meat product made from cooked beef, pork, or a combination of both. It is finely minced and suspended in gelatin, similar to SPAM or deviled ham. The name comes from the old practice of sealing cooked or preserved foods in ceramic jars called “pots.” While traditional potted meats used fat as a preservative, modern versions rely more on salt, nitrates, and pressure-canning to extend shelf life.
Some key features of potted meat include:
– Highly processed and shelf-stable
– Soft, spreadable texture
– Strong salty and meaty flavor
– Typically contains beef, pork, salt, water, corn syrup, nitrates
– Served cold or fried/browned before eating
– Low cost source of protein
– Consumed straight from the can or used in sandwiches
Nutrition Facts of Potted Meat
Potted meat is often considered a nutritionally void, mystery meat product. But how does its actual nutritional profile stack up? Here is the nutrition information for a typical serving (around 1 ounce or 28 grams) of potted meat:
| Calories | 70 |
| Total Fat | 5 g |
| Saturated Fat | 2 g |
| Trans Fat | 0 g |
| Cholesterol | 15 mg |
| Sodium | 310 mg |
| Total Carbs | 1 g |
| Dietary Fiber | 0 g |
| Sugars | 1 g |
| Protein | 5 g |
| Calcium | 0% DV |
| Iron | 4% DV |
| Potassium | 2% DV |
| Vitamin A | 0% DV |
| Vitamin C | 0% DV |
So in a one ounce serving, potted meat provides:
– 70 calories, most of which come from fat and protein
– 5g of total fat, including 2g saturated fat
– 15mg cholesterol
– Very high sodium at 310mg per serving
– 5g protein
– Very little carbohydrate, fiber or sugars
– Minimal amounts vitamins and minerals
Overall, potted meat is very high in sodium, cholesterol, and saturated fat. It offers protein, but lacks other nutrients and contains concerning levels of preservatives like nitrates.
Health Concerns with Frequent Potted Meat Consumption
Regularly eating potted meats like SPAM on a long-term basis may carry some potential health risks. Here are some of the top concerns with a high intake of processed potted meats:
Sodium
The very high sodium content, averaging about 380-500 mg per 2 ounce serving, is concerning. Most guidelines recommend limiting sodium to no more than 2300 mg per day. Eating potted meat daily could easily cause you to exceed this limit.
High sodium intake is linked to high blood pressure, heart disease and stroke. If you have hypertension or heart issues, limiting sodium is especially important.
Nitrates/Nitrites
Potted meat contains added sodium nitrate and/or sodium nitrite to inhibit bacterial growth and preserve the pink color. When exposed to high heat or acidic conditions, nitrates can convert to nitrosamines, compounds linked to colorectal cancer.
Frequent intake of processed meats with nitrates has been associated with increased risk of chronic diseases.
Saturated Fat
The ~2 grams of saturated fat per ounce serving accumulates quickly if you eat multiple servings per day. Diets high in saturated fat increase LDL “bad” cholesterol levels, raising heart disease risk.
Lack of Nutrients
While potted meat contains protein, it offers little in the way of vitamins, minerals, fiber or phytochemicals. Relying on it as a staple food may promote nutrient deficiencies long-term.
Healthier Ways to Eat Potted Meat
Potted meat probably should not be a dietary staple. But enjoyed occasionally as part of an overall healthy diet, it can be fine for most people. Here are some tips for keeping potted meat as healthy as possible:
– Limit portion size to 1-2 ounces max per serving
– Eat only occasionally, not daily or weekly
– Look for lower sodium options when possible
– Combine with vegetables to increase fiber, vitamins, and minerals
– Avoid frying and stick to sandwiches or spreads
– Pair with whole grains, fruits and vegetables
– Drink plenty of fluids to avoid dehydration from the sodium
– Moderate overall fat, sodium, and processed meat intake that day
Healthier Alternatives to Potted Meat
If limiting or avoiding potted meats, here are some better-for-you alternatives that still offer convenience, affordability and a hit of protein:
– Canned tuna or salmon
– Hummus and whole grain pita or crackers
– Peanut or other nut butters on whole wheat bread
– Cottage cheese
– Greek yogurt
– Eggs or egg salad
– Roast beef, turkey, or ham lunch meat
– Beans, lentils, or chickpeas
– Tofu
– Edamame
– Milk or nut milks
While not quite as shelf-stable or budget-friendly, these alternatives provide more nutrition in terms of protein, healthy fats, vitamins and minerals.
The Bottom Line
Overall, potted meat should be eaten in moderation as part of an otherwise balanced diet. While it can fit into a healthy lifestyle, relying on it too regularly could promote sodium overload and nutritional deficiencies. Choosing lower sodium options and pairing potted meat with vegetables, fruits, and whole grains can help mitigate concerns. For better nutrition, substitute in equally convenient but more nutrient-rich proteins sources when possible. But the occasional potted meat sandwich likely won’t do any harm for most healthy individuals.