Ham
Common food
Photo: Wikipedia
Ham is the preserved, cooked leg of pork, prized for its savory, salty depth and tender, often juicy texture. Nutritionally, it's a powerhouse of high-quality protein with minimal carbohydrates, making it a staple for muscle maintenance. Its flavor can range from subtly sweet to intensely smoky, depending on the curing and smoking process.
Calorie split: 65% protein · 5% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love ham for its deep, savory umami and satisfying saltiness that instantly elevates a dish. Its versatility is unmatched, serving as a centerpiece for holiday feasts, a quick protein for sandwiches, or a flavorful addition to soups and salads.
⚠️ Watch-outs & how to enjoy it better
Ham's high sodium content can be a concern for blood pressure, and processed varieties may contain nitrates. To counteract, choose low-sodium options, rinse slices before cooking, and pair with potassium-rich foods like bananas or spinach to help balance electrolytes.
Key benefits
- Excellent source of complete protein for muscle repair
- Very low in carbohydrates and sugars
- Rich in essential B vitamins like B1, B6, and B12
- Contains minerals like zinc and selenium
- Provides a quick, savory flavor boost to meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tradition of giving a ham as a gift dates back to Germanic tribes, who would give a leg of ham as a good luck charm to newlyweds.
Full nutrition (USDA data · scales with serving)
| Water | 71.9 g |
| Energy | 117 kcal |
| Protein | 19.0 g |
| Total lipid (fat) | 3.9 g |
| Carbohydrate, by difference | 1.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.5 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.84 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 276 mg |
| Potassium, K | 371 mg |
| Sodium, Na | 1149 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 33.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.43 mg |
| Riboflavin | 0.19 mg |
| Niacin | 6.1 mg |
| Vitamin B-6 | 0.41 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 75.6 mg |
| Vitamin B-12 | 0.40 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 13.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 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 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 0.80 g |
| SFA 18:0 | 0.40 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.55 g |
| PUFA 18:2 | 0.44 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 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 | 54.0 mg |
Amino acid profile (per 100g)
Estimated from Pork, fresh, leg (ham), rump half, separable lean and fat, raw — USDA does not publish this profile for Ham.
| Tryptophan | 0.24 g |
| Threonine | 0.89 g |
| Isoleucine | 0.96 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Methionine | 0.56 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.84 g |
| Tyrosine | 0.80 g |
| Valine | 1.0 g |
| Arginine | 1.3 g |
| Histidine | 0.82 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.92 g |
| Proline | 0.82 g |
| Serine | 0.85 g |
| Hydroxyproline | 0.07 g |
FAQ
What's the difference between city ham and country ham?
City ham is wet-cured, typically milder, and often pre-cooked. Country ham is dry-cured with salt, aged for months or years, and has a much saltier, more intense flavor.
Is ham a good source of iron?
Ham provides some iron, but it's not considered a primary source. It contains heme iron, which is more easily absorbed by the body than the non-heme iron found in plants.
How can I use leftover ham bone?
Simmer it to make a rich, flavorful stock perfect for bean soups, split pea soup, or to add depth to collard greens.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.17 kcal/g · 65% calories from protein · 0.0 g fiber · 1.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.