Ham, prosciutto
Common food
Photo: Wikipedia
Ham and prosciutto are cured pork products, with prosciutto being a dry-cured, air-dried Italian variety known for its delicate, melt-in-the-mouth texture and intense, savory-sweet flavor. Nutritionally, it's a protein powerhouse with virtually no carbs, making it a staple for low-carb and high-protein diets. The curing process concentrates its flavors, resulting in a rich, umami-packed ingredient.
Calorie split: 59% protein · 1% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People adore it for its complex, salty-sweet flavor profile and luxurious texture that elevates simple dishes. Its versatility—from wrapping melon to topping pizza—makes it a beloved ingredient in both rustic and gourmet cooking across many cultures.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its very high sodium content, which can be a concern for those managing blood pressure or fluid retention. It's also a processed meat, so moderation is key. To counteract, pair it with potassium-rich foods like leafy greens or tomatoes to help balance sodium, and practice strict portion control.
Key benefits
- Excellent source of high-quality protein (27.8g per 100g).
- Contains zero carbohydrates and zero sugar.
- Provides essential B vitamins like B1, B6, and B12.
- Rich in minerals such as zinc, phosphorus, and selenium.
- A convenient, ready-to-eat source of energy and satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
True Prosciutto di Parma can only be produced in a specific region of Italy using just pork legs, sea salt, air, and time—a process that takes at least 12 months and is protected by DOP (Protected Designation of Origin) law.
Full nutrition (USDA data · scales with serving)
| Water | 55.9 g |
| Energy | 195 kcal |
| Protein | 27.8 g |
| Total lipid (fat) | 8.3 g |
| Carbohydrate, by difference | 0.30 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 318 mg |
| Potassium, K | 510 mg |
| Sodium, Na | 2695 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 25.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.57 mg |
| Riboflavin | 0.24 mg |
| Niacin | 3.9 mg |
| Vitamin B-6 | 0.42 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 106 mg |
| Vitamin B-12 | 0.88 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 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) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.90 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 | 2.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.86 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 16:1 | 0.32 g |
| MUFA 18:1 | 3.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.97 g |
| PUFA 18:2 | 0.77 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.11 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 | 70.0 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 ham and prosciutto?
Ham is a broad term for cured pork leg, often cooked and smoked. Prosciutto is a specific Italian dry-cured ham that is uncooked (but safe to eat) and aged, resulting in a firmer texture and more concentrated flavor.
Is prosciutto gluten-free?
Traditional, high-quality prosciutto is naturally gluten-free, as it's made only from pork, salt, and air. However, always check labels for cheaper brands that might use flavorings or additives containing gluten.
How should I store leftover sliced prosciutto?
Wrap slices tightly in parchment paper, then place in a resealable bag or airtight container in the refrigerator. This prevents it from drying out or absorbing other odors. Use within 3-5 days for best quality.
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 1.95 kcal/g · 57% calories from protein · 0.0 g fiber · 0.0 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: 5.28 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.