Less salt than bacon and lower in fat than salami: Why Spam is making a comeback

Telegraph

08-05-2025

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.'
But that's not to say it hasn't had its fair share of ridicule or is one of the most healthy of processed meats around. Critics poke at its low nutritional value, deriding its bland, sweet and salty flavour ('porky with a bad ham taste', say some) and saying it's something only eaten by students and seniors.
What is actually in Spam?
An amusingly proud declaration by the manufacturers on the can boasts a 'minimum of 90 per cent meat'. It's true, 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, of which Eva Humphries, a clinical nutritionist at KYN care homes, is 'not so keen on'.
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.
Spam certainly doesn't win any prizes in nutritional value, being particularly high in saturated fat and salt. 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. Scoff the whole tin, and you will be easily exceeding the recommended amount. At 292kcal per 100g, it's high in calories too.
Nor does its salt levels fair well, with 2.4g per 100g, over a third of the daily recommended maximum of 6g. Data from the ongoing Global Burden of Disease study shows that diets high in sodium are one of the leading causes of death from cardiovascular disease (heart disease and stroke) worldwide.
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.'
Spam is an ultra-processed food (UPF) which puts it in the category of foods linked to obesity, cardiovascular disease and Type 2 diabetes, 'but let's get this into perspective. High levels of consumption play a role; if you are eating UPFs occasionally, they will likely do you little harm,' says Stanford.
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.'
How does Spam compare to 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.
They also contain preservatives and stabilisers such as sodium nitrate which is highlighted as a Group 1 carcinogen by The World Health Organisation if consumed in high quantities over time.
If you want to compare Spam with salami, the latter has more fat, saturates, salt and calories. Corned beef has a similar profile but generally less additives, while bacon has less calories and fat but more salt.