Ultra-processed diets add ~500 kcal/day. A consistent finding (Hall et al., Cell Metab 2019). Per 100 g beef: 315 kcal, 13 g protein, 28 g fat. Whole cuts are not processed — but marinated or pre-seasoned ones may be.
How should I track Spam (canned meat)?
Spam (canned meat) is a good source of zinc. The simplest way to track Spam (canned meat) accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
