Closer Look at SPAM — Nutrition and Health Risks

As a big fan of South Korean cuisine, I find myself grabbing SPAM off supermarket shelves every so often. It’s a delicious and filling product, so even when I’m told it’s not healthy, I can't stop myself.

But then, a question arises — can such a loved, versatile, and culturally significant food actually be unhealthy? Let’s investigate the origins of SPAM, its nutritious side, the health risks it might pose, and alternatives we could buy instead.

What is SPAM?

SPAM is a brand name of Hormel Foods that sells a canned mixture of ground pork and ham. Introduced to Americans back in 1937, its popularity skyrocketed during World War II and continues to grow to this day.

In fact, SPAM got so famous that in the 90s, the company built a museum in Austin, Minnesota, dedicated entirely to this specific product. Due to its high protein content, affordability, and long shelf life, it was considered an unexchangeable product in armies for several decades. Today, SPAM remains a staple ingredient in Hawaiian, Filipino, and South Korean cuisines.

Nutrition facts about SPAM

SPAM is made of ground pork, ham, water, potato starch, salt, sugar, and sodium nitrite. This mixture is then canned and cooked inside, and based on its ingredients alone, it’s clear that it offers very few vitamins and minerals.

For an average person, eating large amounts of SPAM can easily lead to calorie overload, since most people aren’t able to use all that excess energy. A single 2-oz can contains a high amount of sodium — around 33% of the recommended daily value. While it’s a vital mineral, essential for muscle function and a healthy nervous system, overconsumption of it increases the risk of cardiovascular issues.

Moreover, SPAM is also high in fats and cholesterol. One 2 oz serving provides roughly 20% of the recommended daily fat intake. Unless you are highly active, these numbers from a single meal might be more than your body ideally needs. Paying attention to your body composition, like muscle mass and fat percentage, can help you better understand how such foods fit into your overall diet.

Why is ultra-processed food unhealthy?

Generally, ultra-processed foods (UPFs) are higher in saturated fats, sodium, emulsifiers, and artificial flavors. Processing meat can alter its proteins and fats, while stripping it of many vitamins and minerals. SPAM, as a canned and heavily processed meat product, is a clear example of this.

PhD-trained Microbiologist and Molecular Biologist Mario Hupfeld emphasizes that processing affects food at the microbial level as well. Sodium nitrates in UPFs can chemically react with proteins under high heat to form nitrosamines. These compounds are often toxic and are known to damage DNA.

Also, a long shelf life doesn’t necessarily mean UPFs stay fresh. Fats and proteins gradually oxidise, producing byproducts that can cause inflammation in the body. While the smell and taste may seem unchanged, the food continuously undergoes chemical shifts.

Risks to health from ultra-processed foods

Recent data shows that the average American gets around 55% of calories from ultra-processed foods, with younger children and teenagers consuming even more. Given this high level of exposure, it’s worth taking a deeper look at its risks for health.

Obesity

Typically, obesity is described as an excessive accumulation of body fat that can weaken health or the ability to do daily tasks. Studies examining the link between this chronic disease and UPF intake don’t always show strong evidence, but consistently suggest a correlation. Regular consumption of UPFs without balancing it with physical activity might result in a higher body mass index (BMI) and, over time, obesity.

However, the concern is not just about weight, but the health risks that come with it. Obesity can contribute to hypertension, stroke, heart failure, artery diseases, and arrhythmia. Research also shows that people with high UPF consumption may have a higher risk of passing away from cardiovascular conditions.

Type 2 diabetes

There is consistent evidence that people who consume large amounts of UPFs may be at higher risk of developing type 2 diabetes. This chronic condition results in high blood pressure because the body doesn’t produce enough insulin. Although type 2 diabetes is a manageable disorder, long-term lifestyle changes are necessary, as lapses can lead to blood sugar spikes and even complications.

While type 2 diabetes is often associated with obesity, it can occur independently. Poor nutrition and lack of physical activity are among the main contributing factors. That is why UPFs, which are low in nutritional value, are associated with the development of type 2 diabetes.

Cancer

Higher UPF consumption is statistically associated with cancer — a group of diseases characterized by abnormal cell growth and division. Scientists suggest a link between diets high in UPFs and an increased risk of developing colorectal, pancreatic, gastric, breast, or ovarian cancer.

One potential contributing factor is nitrosamines that form during meat processing. Findings indicate that these compounds are both carcinogenic and genotoxic, raising concerns about the safety of regular UPF consumption.

Depression

Depression is a mental health disorder that disrupts daily life and is characterized by persistent feelings of sadness. Studies report that regularly consuming large amounts of UPFs may raise the risk of developing depression. While this cannot prove causality, it consistently indicates association.

In fact, people with high UPF intake are twice as likely to report severe depressive symptoms compared with those with lower intake. UPFs are low in essential nutrients and are often high in inflammatory components, which may disrupt mood regulation. This can create a vicious cycle of low energy leading to eating more UPFs, which in turn may worsen mood and further increase consumption.

Irritable bowel syndrome

Recent research indicates that UPF consumption might contribute to the development of irritable bowel syndrome (IBS). Specifically, it’s reported that for every 10% increase in UPF intake, the risk of getting IBS potentially rises by 8%. This digestive disorder is characterized by abdominal pain, bloating, and irregular bowel movements, highly affecting daily routines.

Additives such as emulsifiers and artificial sweeteners tend to disrupt gut microbiota, damage the natural intestinal barrier, and trigger inflammation. These changes increase the possibility of developing IBS and may affect the whole digestive system.

Alternatives to SPAM

Even knowing that SPAM and other ultra-processed foods are unhealthy, they have affordability and long shelf life advantages. Typically priced at around $1.75 per can, SPAM remains one of the cheapest filling meat options for many people.

Mario Hupfeld notes this challenge as well, saying, “For a lot of people, cutting them [UPFs] out completely is very hard. So I’d say the solution is to balance these foods with simple, minimally processed proteins whenever you can.” He especially points to foods like canned fish, eggs, and pulses as better alternatives for UPFs.

Swapping ultra-processed foods like SPAM for other protein-dense options can improve nutrient quality without drastically increasing your grocery bill. Many of these alternatives are just as delicious, and some even offer longer shelf lives. Here are a few affordable options to consider instead of SPAM.

Final thoughts

There’s no shame in using SPAM or other ultra-processed foods occasionally. It’s a well-loved, affordable product that has found its way into many cuisines and recipes. That said, regular consumption of it is not recommended. SPAM is high in fats, cholesterol, and sodium, which may contribute to health issue risk, like type 2 diabetes, IBS, and even certain cancers.

A smarter, long-term approach is to replace SPAM with healthier animal- or plant-based foods. These alternatives provide comparable amounts of protein, yet also deliver beneficial vitamins, minerals, and fiber needed for overall well-being.