10 Processed Meats Similar to Spam: Healthy Substitutes for Spam Products

cans of tinned processed meat

Introduction to Spam and its Nutritional Profile

In the realm of processed meats, Spam has achieved iconic status. From its humble beginnings to becoming a staple in many households, this canned delicacy has a story that transcends its convenience.

The Hormel Foods Corporation first introduced Spam, which stands for spiced ham, as a canned meat product in 1937. While it has gained widespread popularity, understanding its nutritional profile is crucial.

  • Spam is a canned, precooked meat product made mainly from ham. Its enduring popularity can be attributed to its long shelf life, affordability, and versatility in various recipes.
  • A single serving of Spam typically contains approximately 180 calories, 16 grams of fat, and a significant amount of sodium, which can contribute to health concerns when consumed regularly.
  • Spam’s journey from its introduction during World War II to its present-day culinary applications has left an indelible mark on many cuisines, especially in the Pacific region.

Concerns with Spam Consumption

While Spam has cemented its place on many dining tables, it is not without its drawbacks. The consumption of Spam, and other processed meats alike has raised significant concerns in the health community.

  • Research has linked the consumption of processed meats to an increased risk of chronic diseases, including cardiovascular issues and certain types of cancer.
  • Spam, known for its high sodium content, can contribute to hypertension and other related health issues when consumed excessively.
  • Some studies suggest a potential link between regular consumption of processed meats and an increased risk of colon cancer, urging individuals to moderate their intake.

Understanding these concerns necessitates exploring healthier alternatives to Spam, ensuring a balance between taste and nutritional value. Here, we delve into five meat substitutes that can provide a healthier yet equally satisfying culinary experience.

Learn: Is Spam Real Meat? What Is Spam Really Made Of?

Why Look for Alternatives to Spam?

canned spam opened

Before we delve into our list of Spam substitutes, let’s consider why you might be interested in exploring other options. While Spam has its merits, including a long shelf life and an enduring appeal, it’s no secret that it’s a processed meat product. It contains a mix of pork, ham, salt, water, sugar, and sodium nitrite, which may not align with everyone’s dietary preferences or health goals.

By exploring healthier alternatives, you can enjoy the convenience of canned meats without compromising your nutritional choices. Plus, these alternatives can infuse new flavors and versatility into your dishes.

Read: Does Spam Have MSG? Why Is Its Taste So Salty?

1. Corned Beef

sliced corn beef

Corned beef, typically made from beef brisket, is one of the closest matches to Spam in terms of texture and versatility. While it’s not pork-based like Spam, it shares the canned format and can be used in a similar way. 

It has a hearty, savory flavor that works well in sandwiches, hash, or fried rice. If you’re looking for something less processed, corned beef might be the perfect fit for you.

Key Characteristics:

  • Canned format
  • Hearty and savory flavor
  • Ideal for sandwiches, hash, or fried rice

2. Canned Chicken

canned chicken

Canned chicken offers a lean and protein-packed alternative to Spam. It’s lower in fat and sodium, making it a healthier choice for those watching their dietary intake. Canned chicken is versatile, making it a great addition to salads, casseroles, or sandwiches. Its mild flavor pairs well with a variety of ingredients.

Key Characteristics:

  • Lean and high in protein
  • Low in fat and sodium
  • Versatile for salads, casseroles, and sandwiches

3. Vienna Sausages

vienna sausages

Vienna sausages, sometimes referred to as cocktail sausages, come in small, canned portions and are known for their convenience and delightful taste. They offer a similar convenience factor as Spam. These sausages are often enjoyed as a snack or part of a quick meal, providing a savory, bite-sized treat that can be consumed straight from the can.

Key Characteristics:

  • Small, canned portions
  • Convenient and easy to prepare
  • Savory, bite-sized treat

4. Canned Turkey

raw turkey meat

Canned turkey is another Spam alternative to consider, particularly if you’re seeking a leaner option. It’s typically lower in fat and calories compared to Spam, making it a better choice for those focused on their health. 

Canned turkey can be used in sandwiches, salads, and even as a protein source in soups and stews.

Key Characteristics:

  • Lean and lower in fat
  • Versatile for sandwiches, salads, soups, and stews
  • Health-conscious choice

5. Tuna in a Can

tunafish in a can

If you’re looking to step away entirely from the world of processed meats, canned tuna is an excellent option. It’s packed with protein, low in fat, and rich in Omega-3 fatty acids. 

While it might not have the same texture as Spam, it’s incredibly versatile. You can use canned tuna in sandwiches, wraps, salads, or pasta dishes. Plus, it’s a pantry staple, so you’re likely to have some on hand for a quick meal.

Key Characteristics:

  • High in protein and Omega-3 fatty acids
  • Versatile for sandwiches, wraps, salads, and pasta dishes
  • A pantry staple for quick and healthy meals

6. Luncheon Meat

luncheon meat

Luncheon Meat, a close kin to Spam, comes in a convenient canned format and boasts a taste profile that harmonizes a variety of meats, including pork, chicken, and beef. Its versatility in the kitchen makes it an invaluable addition to your culinary arsenal. Similar to Spam, it can be sliced and used in a multitude of ways, enhancing your mealtime creativity.

Key Characteristics:

  • Texture: Luncheon Meat shares Spam’s distinctive texture, offering a pleasing bite.
  • Flavor: A delightful blend of pork, chicken, and beef results in a versatile taste that pairs well with numerous dishes.
  • Usage: Whether sliced into sandwiches, diced for salads, or used as a pizza topping, Luncheon Meat’s adaptability makes it a staple in diverse recipes.

For those seeking a convenient and flavor-packed canned meat, Luncheon Meat proves to be an ideal companion, allowing you to explore various culinary possibilities while staying true to the essence of beloved canned meats like Spam.

7. Jambon

Jambon, reminiscent of Spam, offers a delightful similarity in both taste and texture. This French ham variety adds a touch of elegance to your meals. Typically, it is served in thin, succulent slices that can be quickly fried to perfection. For those with hectic schedules, it’s a particularly convenient and easy-to-prepare option.

Key Characteristics:

  • Texture: Jambon’s texture aligns closely with that of Spam, ensuring a familiar mouthfeel.
  • Flavor: Its taste is a harmonious blend of savory and smoky notes, delivering an exquisite French twist.
  • Preparation: Sliced and fried, Jambon provides a hassle-free culinary experience, ideal for individuals juggling busy routines.

Jambon, with its French flair and simplicity, elevates your dining experience without demanding extensive time or effort. If you appreciate the convenience and sophistication of Spam but yearn for a touch of continental charm, Jambon is an exquisite choice to explore.

8. Deviled Ham

Deviled Ham, a canned meat product akin to Potted Meat, delivers a tantalizing combination of flavors. Crafted from an assortment of meats, including ham and chicken, this spreadable delicacy offers a robust taste and versatility that make it a favorite choice for sandwich enthusiasts.

Key Characteristics:

  • Texture: With a creamy and spreadable consistency, Deviled Ham is perfect for sandwiches, creating a luscious filling.
  • Flavor: A harmonious blend of ham and chicken infuses this meat product with a delectable and savory profile, perfect for elevating your sandwich experience.
  • Usage: Its versatility as a spread for sandwiches allows you to add a zesty kick to your bread-based creations, offering a delightful alternative to more traditional fillings.

For those seeking a flavorful and easy-to-use option for their sandwiches, Deviled Ham stands as an appealing alternative to Spam and Potted Meat. Its combination of textures and flavors ensures an enjoyable sandwich experience with every bite.

9. Holiday Luncheon Meat

Holiday Luncheon Meat, a close relative of Luncheon Meat, offers a convenient and versatile option for meat enthusiasts. Just like its predecessor, it’s a canned meat product featuring a medley of meats, including pork, chicken, and beef. 

Its ability to be effortlessly sliced and used in a range of dishes, from sandwiches to pizza toppings, makes it an excellent choice for those looking for a quick and flavorful solution during busy days.

Key Characteristics:

  • Texture: Holiday Luncheon Meat boasts a texture akin to Luncheon Meat, ensuring a familiar mouthfeel.
  • Flavor: A delightful fusion of pork, chicken, and beef creates a versatile taste that pairs well with various culinary creations.
  • Usage: Whether it’s thinly sliced for hearty sandwiches or diced to crown a pizza, Holiday Luncheon Meat’s adaptability makes it a dependable ingredient in a diverse range of recipes.

For individuals seeking a straightforward and delicious option, Holiday Luncheon Meat delivers the flexibility to enhance your meals without extensive preparation. Whether used as a sandwich filler or a pizza topping, this canned meat product is sure to satisfy your taste buds while offering the convenience you crave, especially during busy days or festive occasions.

10. Potted Meat

When it comes to canned meat options resembling the beloved Spam, Potted Meat emerges as a worthy contender. Its texture and flavor draw intriguing parallels to Spam, making it a versatile addition to your culinary toolkit. This canned delicacy features a flavorful blend of meats, including beef, pork, and chicken, resulting in a unique taste that offers both richness and depth.

Key Characteristics:

  • Texture: Potted Meat boasts a texture akin to Spam, ensuring a familiar and satisfying mouthfeel.
  • Flavor: The combination of beef, pork, and chicken in Potted Meat results in a taste that’s both savory and distinctive, contributing a delightful dimension to your dishes.
  • Usage: Potted Meat shines as a spread for sandwiches, offering a tasty alternative to traditional fillings. Whether you’re crafting a classic ham and cheese or an adventurous turkey club, Potted Meat adds a savory layer to your creations, making your sandwiches a delectable experience.

For those looking to diversify their sandwich options, Potted Meat brings a range of textures and flavors that are sure to elevate your lunchtime rituals. Its spreadable consistency and versatile taste open doors to creative sandwich combinations, providing a delectable alternative to more conventional fillings.

More than 228,000 pounds of Spam, other canned meat products recalled

Comparing the Alternatives

Here’s a side-by-side comparison of these Spam alternatives:

MeatTextureFlavorUsageNutritional Benefits
Corned BeefSimilar to SpamHearty and savorySandwiches, hash, and fried riceLess processed than Spam
Canned ChickenLean and tenderMildSalads, casseroles, and sandwichesHigh in protein, low in fat and high in sodium
Vienna SausagesSoft and bite-sizedSavorySnacks or quick mealsConvenient, bite-sized portions
Canned TurkeyLean and versatileMildSandwiches, salads, soups, and stewsHealth-conscious choice
Tuna in a CanFlakey and versatileMild, with seafood notesSandwiches, wraps, salads, and pasta dishesHigh in protein, low in fat, rich in Omega-3s


While Spam has its place in the world of canned meats, it’s always beneficial to explore other options. These five alternatives – corned beef, canned chicken, Vienna sausages, canned turkey, and canned tuna – offer healthier choices with unique flavors and uses. 

Whether you’re concerned about your health, looking for variety, or simply seeking a change, these options provide you with the convenience and versatility of canned meats without the same level of processing. Expand your culinary horizons and make room for these Spam substitutes on your plate. Your taste buds and your health will thank you!

FAQs on Canned Meat Products as Spam Alternatives

What makes Spam unhealthy?

Spam’s high sodium and fat content, along with added preservatives and nitrates, contribute to its classification as an unhealthy processed meat. Regular consumption has been linked to increased risk of heart disease, high blood pressure, and certain types of cancer.

Can you substitute Spam with other processed meats?

Yes, you can substitute Spam with other processed meats like turkey bacon, chicken sausage, or lean ham. However, moderation is crucial due to the similar health concerns associated with these processed meat alternatives.

How can I make my meals healthier by replacing Spam?

Opt for leaner protein sources like skinless poultry, fish, or plant-based alternatives. Incorporate plenty of fresh vegetables and whole grains into your meals to boost nutritional value and fiber content.

Are there any plant-based alternatives to Spam?

Absolutely, some plant-based alternatives to Spam include tofu, tempeh, and seitan. These options offer ample protein and can be seasoned to mimic the taste and texture of Spam in various recipes.

What are some popular recipes using Spam substitutes?

Popular recipes include tofu scramble, seitan stir-fry, tempeh sandwiches, turkey bacon wraps, and chicken sausage skillet meals. These dishes showcase the versatility of Spam substitutes in diverse culinary applications.

Are there any specific dietary plans where these substitutes can be integrated effectively?

These substitutes can be effectively integrated into balanced diets such as Mediterranean, DASH, or flexitarian diets, emphasizing whole grains, fruits, vegetables, and lean proteins.

How do these substitutes affect the taste and texture of the dishes compared to Spam?

Depending on the substitute, dishes might have slightly different textures and flavors, but with proper seasoning and cooking techniques, these substitutes can closely resemble the taste and texture of Spam.

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