Pork, cured, ham, steak, boneless, extra lean, unheated
Whole food · Pork Products
Photo: Wikipedia
This is a lean, boneless cut of cured pork, typically from the leg, that has been salted or brined and sold uncooked. Its texture is firm and slightly dense with a clean, savory, and mildly salty pork flavor. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and zero carbohydrates.
💚 Why it's loved
People love it for its deep, savory umami flavor and incredible versatility—it can be pan-seared, baked, or grilled for a quick, high-protein meal. It's a staple in many cuisines, from the centerpiece of a Spanish tapas plate to a classic American dinner.
⚠️ Watch-outs & how to enjoy it better
As a cured meat, it is typically high in sodium, which can be a concern for those monitoring blood pressure. To counteract this, pair it with potassium-rich vegetables like spinach or sweet potatoes, and rinse the surface lightly before cooking if desired. Always check labels for added sugars or nitrates if that's a dietary priority.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in carbohydrates, suitable for keto and low-carb diets
- Provides essential B vitamins, especially thiamine (B1) and niacin (B3)
- Contains minerals like selenium and phosphorus
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The curing process, historically used for preservation, is what gives ham its distinctive pink color; the meat would be a grayish-brown if it were simply fresh pork.
Full nutrition (scales with serving)
| Water | 72.2 g |
| Energy | 122 kcal |
| Energy | 510 kj |
| Protein | 19.6 g |
| Total lipid (fat) | 4.3 g |
| Ash | 4.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 260 mg |
| Potassium, K | 325 mg |
| Sodium, Na | 1269 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 15.5 ug |
| Vitamin C, total ascorbic acid | 32.3 mg |
| Thiamin | 0.80 mg |
| Riboflavin | 0.20 mg |
| Niacin | 5.1 mg |
| Pantothenic acid | 0.62 mg |
| Vitamin B-6 | 0.37 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Vitamin B-12 | 0.79 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 0.84 g |
| SFA 18:0 | 0.47 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.19 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.47 g |
| PUFA 18:2 | 0.43 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 45.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.87 g |
| Isoleucine | 0.86 g |
| Leucine | 1.6 g |
| Lysine | 1.7 g |
| Methionine | 0.52 g |
| Cystine | 0.29 g |
| Phenylalanine | 0.84 g |
| Tyrosine | 0.64 g |
| Valine | 0.85 g |
| Arginine | 1.3 g |
| Histidine | 0.70 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.0 g |
| Proline | 0.84 g |
| Serine | 0.80 g |
FAQ
Is this the same as a cooked ham steak?
No, this specific item is unheated and uncooked. It must be cooked to a safe internal temperature before eating, unlike pre-cooked ham steaks which are ready to heat and serve.
Can I eat this raw?
No. While it is cured, it is not a ready-to-eat product like prosciutto or jamón serrano. It is a raw, cured meat that requires cooking.
How does the nutrition compare to fresh pork loin?
This cured ham steak is higher in protein and significantly lower in fat per 100g than typical fresh pork loin, but it is also much higher in sodium due to the curing salt.