Ham, smoked, extra lean, low sodium
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
This is a lean, smoky, and savory cut of cured pork, prized for its delicate saltiness and firm, sliceable texture. With an impressive 18.52g of protein per 100g and minimal fat, it's a powerhouse for muscle-building meals. Its low-sodium formulation makes it a smarter choice for those monitoring salt intake without sacrificing that classic ham flavor.
💚 Why it's loved
People adore it for its deep, smoky savoriness that elevates sandwiches, salads, and breakfast plates. Its convenience and high-protein, low-fat profile make it a staple for health-conscious cooks and busy families alike.
⚠️ Watch-outs & how to enjoy it better
Despite being 'low sodium,' it can still contribute to daily salt intake, so those with hypertension should monitor portions. Its cured nature means it may contain nitrates or nitrites, which some prefer to avoid; pairing it with vitamin C-rich foods like bell peppers or citrus can help mitigate this. Always check labels for specific additives.
Key benefits
- High in protein (18.52g per 100g) for muscle maintenance and satiety.
- Very low in fat (2.71g per 100g), making it a lean protein source.
- Lower in sodium than traditional smoked ham, supporting heart health.
- Provides B vitamins like thiamine and niacin for energy metabolism.
- A versatile, ready-to-eat protein for quick meal preparation.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The smoking process not only adds flavor but historically acted as a preservation method, allowing ham to last for months before refrigeration was common.
Full nutrition (scales with serving)
| Water | 64.6 g |
| Energy | 141 kcal |
| Energy | 591 kj |
| Protein | 18.5 g |
| Total lipid (fat) | 2.7 g |
| Ash | 3.5 g |
| Carbohydrate, by difference | 10.7 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 10.7 g |
| Sucrose | 0.33 g |
| Glucose | 0.40 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.76 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 286 mg |
| Potassium, K | 330 mg |
| Sodium, Na | 1062 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.24 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 29.5 ug |
| Fluoride, F | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.56 mg |
| Riboflavin | 0.19 mg |
| Niacin | 6.1 mg |
| Pantothenic acid | 0.80 mg |
| Vitamin B-6 | 0.41 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 71.8 mg |
| Betaine | 7.0 mg |
| Vitamin B-12 | 0.37 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 39.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.02 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 27.0 iu |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin D3 (cholecalciferol) | 0.70 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 2.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.06 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.1 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.55 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.61 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.04 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.56 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.19 g |
| PUFA 18:2 | 0.15 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.02 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 |
| Fatty acids, total trans | 0.02 g |
| Cholesterol | 50.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.17 g |
| Threonine | 0.83 g |
| Isoleucine | 0.84 g |
| Leucine | 1.5 g |
| Lysine | 1.6 g |
| Methionine | 0.44 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.74 g |
| Tyrosine | 0.60 g |
| Valine | 0.94 g |
| Arginine | 1.2 g |
| Histidine | 0.81 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.97 g |
| Proline | 0.80 g |
| Serine | 0.72 g |
| Hydroxyproline | 0.12 g |
FAQ
Is smoked ham high in sugar?
This specific variety contains 10.68g of sugar per 100g, which is moderate. The sugar is typically added during curing to balance the salt and aid in browning, so it's not a significant source of added sugars like desserts.
How does low-sodium ham differ from regular smoked ham?
Low-sodium ham is cured with reduced salt, often using potassium chloride or other flavor enhancers to maintain taste. It can have 25-50% less sodium than conventional smoked ham, making it better for blood pressure management.
Can I eat this ham if I'm on a keto diet?
Yes, it's a good fit due to its high protein and low fat, but be mindful of the 10.68g carbs per 100g, which may come from sugars in the curing process. Stick to small portions to stay within keto macros.
What's the best way to store leftover smoked ham?
Wrap it tightly in plastic wrap or store in an airtight container in the refrigerator for up to 5-7 days. For longer storage, freeze it for 1-2 months, thawing in the fridge before use.