Ham (cured)
Ham is a cut of pork from a leg that has been preserved through wet or dry curing, often with salt, sugar, and various spices or smoking. It is a staple in many cuisines worldwide, with famous varieties like Italian Prosciutto, Spanish Jamón, and American country ham.
🍽️ Nutrition at a glance
Ham is a high-protein food with moderate to high fat content, depending on the cut and preparation, and is virtually carb-free. A typical 3-ounce serving provides around 120-150 calories and is a good source of B vitamins, zinc, and selenium.
Nutrition breakdown
| Calories | 100 kcal |
| Protein | 14 g |
| Carbs | 1 g |
| Fat | 5 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 1050 mg |
| Potassium | 220 mg |
| Phosphorus | 180 mg |
| Zinc | 1.5 mg |
| Iron | 0.6 mg |
| Niacin (B3) | 3.5 mg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.5 mcg |
| Selenium | 12 mcg |
Per 3 oz (85 g) · estimated, varies by recipe
💡 What's interesting
The curing process for some hams, like the Spanish Jamón Ibérico, can take years and is considered a culinary art form. Nutritionally, the high-quality protein in ham makes it a popular choice for athletes, though its sodium content is often a consideration.
