Ham, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; no sauce
Common food
A wholesome, rustic medley of savory ham, earthy potatoes, and crisp-tender vegetables like carrots, broccoli, or kale, all lightly seasoned without a heavy sauce. The texture is a satisfying contrast between the soft, starchy potato, the fibrous bite of the greens, and the salty chew of the ham. Nutritionally, it's a balanced, low-calorie plate that delivers solid protein and fiber with minimal sugar.
Calorie split: 17% protein · 42% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, home-cooked simplicity and the way the smoky ham flavor infuses the entire plate. It's a versatile, one-pot style meal that's easily adapted to whatever vegetables are on hand, making it a staple in many family kitchens.
⚠️ Watch-outs & how to enjoy it better
The sodium content from the ham can be a concern for those monitoring salt intake. To counteract this, choose low-sodium ham, rinse it briefly before cooking, and balance the meal with potassium-rich foods like the potatoes and leafy greens. For those watching blood sugar, the starchy potatoes can cause a spike; pairing them with the protein and fat from the ham and the fiber from the vegetables helps slow absorption.
Key benefits
- High-quality protein from ham supports muscle maintenance.
- Fiber from vegetables and potatoes aids digestion and satiety.
- Rich in vitamins A, C, and K from the colorful vegetable mix.
- Low in added sugar, making it suitable for stable energy levels.
- Provides a balanced mix of macronutrients for a complete meal.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of combining cured ham with root vegetables is a classic preservation method from before refrigeration, as the salt in the ham helped preserve the entire stew.
Full nutrition (USDA data · scales with serving)
| Water | 73.5 g |
| Energy | 128 kcal |
| Protein | 5.5 g |
| Total lipid (fat) | 5.9 g |
| Carbohydrate, by difference | 13.4 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.56 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 83.0 mg |
| Potassium, K | 306 mg |
| Sodium, Na | 461 mg |
| Zinc, Zn | 0.67 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 3.8 ug |
| Vitamin C, total ascorbic acid | 9.4 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.08 mg |
| Niacin | 2.0 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 26.5 mg |
| Vitamin B-12 | 0.12 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 106 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1042 ug |
| Carotene, alpha | 442 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 215 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 17.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.75 g |
| SFA 18:0 | 0.31 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.24 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 | 10.0 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
Is this dish gluten-free?
The core ingredients (ham, potatoes, vegetables) are naturally gluten-free. However, always check the label on pre-cooked ham, as some brands may use gluten-containing additives or be processed in facilities with cross-contamination.
Can I make this ahead of time?
Yes, it reheats well. Store in an airtight container in the refrigerator for up to 3-4 days. The texture of the vegetables may soften slightly upon reheating, but the flavors will meld nicely.
What's the best way to reheat leftovers?
For the best texture, reheat in a skillet over medium heat to re-crisp the potatoes and ham. Alternatively, use a microwave-safe cover and heat in short intervals, stirring occasionally to ensure even warming.
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 1.28 kcal/g · 17% calories from protein · 1.8 g fiber · 1.2 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: 1.51 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.