Pork, cured, ham and water product, slice, bone-in, separable lean only, heated, pan-broil
Whole food · Pork Products
Photo: Wikipedia
This is a lean, pan-broiled slice of cured, bone-in ham that has been heated, delivering a savory, smoky flavor with a tender yet slightly firm texture. Its standout nutritional feature is its high protein content relative to its low calorie count, making it a lean protein source. The minimal fat and carbohydrate content further highlight its role as a straightforward, protein-rich food.
Calorie split: 69% protein · 4% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love it for its classic, savory ham flavor that is both comforting and versatile, easily fitting into breakfasts, sandwiches, or salads. It's a staple in many cultures, often associated with family meals and holidays, offering a familiar and satisfying taste.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high sodium content from the curing process, which can be problematic for those monitoring blood pressure or fluid retention. To mitigate this, pair it with potassium-rich foods like leafy greens or bananas, and be mindful of portion sizes. Additionally, the curing process may involve nitrates, so consuming it in moderation is advisable.
Key benefits
- High in protein for muscle maintenance and satiety
- Very low in calories per 100g
- Contains minimal fat and carbohydrates
- Provides a quick, convenient source of lean protein
- Rich in B vitamins like thiamine and niacin
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of curing ham with salt and smoke dates back thousands of years, with evidence of ham production found in ancient Roman and Chinese civilizations, making it one of the oldest preserved meats in human history.
Full nutrition (USDA data · scales with serving)
| Water | 70.2 g |
| Energy | 122 kcal |
| Energy | 509 kj |
| Protein | 20.9 g |
| Total lipid (fat) | 3.6 g |
| Ash | 3.9 g |
| Carbohydrate, by difference | 1.4 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.1 g |
| Sucrose | 0.00 g |
| Glucose | 1.1 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.93 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 258 mg |
| Potassium, K | 289 mg |
| Sodium, Na | 1237 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 24.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.38 mg |
| Riboflavin | 0.18 mg |
| Niacin | 5.0 mg |
| Pantothenic acid | 0.60 mg |
| Vitamin B-6 | 0.45 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 92.1 mg |
| Betaine | 3.9 mg |
| Vitamin B-12 | 0.46 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 38.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.13 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.04 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.02 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 3.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 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 | 0.04 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.77 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.39 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.09 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.5 g |
| MUFA 18:1 c | 1.5 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.52 g |
| PUFA 18:2 | 0.43 g |
| PUFA 18:2 n-6 c,c | 0.41 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.06 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 | 0.03 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 18:1 t | 0.02 g |
| TFA 18:2 t,t | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 64.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.20 g |
| Threonine | 0.94 g |
| Isoleucine | 0.94 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Methionine | 0.50 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.84 g |
| Tyrosine | 0.68 g |
| Valine | 1.1 g |
| Arginine | 1.3 g |
| Histidine | 0.91 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 3.0 g |
| Glycine | 1.1 g |
| Proline | 0.90 g |
| Serine | 0.82 g |
| Hydroxyproline | 0.14 g |
FAQ
Is this type of ham suitable for a low-sodium diet?
Generally, no. Cured ham is typically high in sodium due to the salt used in the curing process. If you need to limit sodium, consider rinsing the ham slices before cooking or choosing a low-sodium variety.
How does pan-broiling affect the nutritional value compared to other cooking methods?
Pan-broiling is a dry-heat method that can help render out some fat, potentially making the ham slightly leaner. It also adds a nice sear and flavor without requiring additional fats, unlike frying.
Can I eat this ham if I'm watching my sugar intake?
Yes, in moderation. While it contains a small amount of sugar (1.1g per 100g), it's relatively low compared to many processed meats. However, always check the label for added sugars in the curing solution.
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 1.22 kcal/g · 69% calories from protein · 0.0 g fiber · 1.1 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: 4.28 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.