Pork, cured, ham and water product, slice, boneless, separable lean and fat, heated, pan-broil
Whole food · Pork Products
Photo: Wikipedia
This is a lean, pan-seared slice of cured ham that has been rehydrated with water for a tender, juicy bite. Its texture is a satisfying balance between the firm chew of traditional ham and a softer, more palatable mouthfeel. Nutritionally, it's a standout for its high protein content relative to its modest calorie count.
Calorie split: 48% protein · 15% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love it for its savory, salty-sweet flavor and the convenience of a pre-cooked protein that can be heated in minutes. Its mild taste and tender texture make it a crowd-pleaser, especially in breakfast dishes and sandwiches.
⚠️ Watch-outs & how to enjoy it better
As a cured product, it is typically high in sodium, which can be a concern for those monitoring blood pressure. To counteract this, pair it with potassium-rich foods like spinach or avocado and drink plenty of water. The added water and sugar also mean it's less nutritionally dense than plain, uncured ham.
Key benefits
- Excellent source of lean protein for muscle maintenance.
- Low in calories, making it suitable for calorie-conscious diets.
- Provides a quick and convenient protein source.
- Contains B vitamins like thiamine and niacin.
- Versatile ingredient for both hot and cold preparations.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of adding water to cured ham is a commercial technique called 'plumping' or 'pumping,' which increases the weight and juiciness of the final product.
Full nutrition (USDA data · scales with serving)
| Water | 71.1 g |
| Energy | 124 kcal |
| Energy | 519 kj |
| Protein | 15.1 g |
| Total lipid (fat) | 5.1 g |
| Ash | 4.3 g |
| Carbohydrate, by difference | 4.7 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 4.7 g |
| Sucrose | 0.00 g |
| Glucose | 4.0 g |
| Fructose | 0.48 g |
| Lactose | 0.00 g |
| Maltose | 0.17 g |
| Galactose | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.74 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 240 mg |
| Potassium, K | 272 mg |
| Sodium, Na | 1389 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 32.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.31 mg |
| Riboflavin | 0.14 mg |
| Niacin | 4.3 mg |
| Pantothenic acid | 0.69 mg |
| Vitamin B-6 | 0.34 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 64.5 mg |
| Betaine | 4.5 mg |
| Vitamin B-12 | 0.44 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 |
| Vitamin A, IU | 44.0 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 | 0.00 mg |
| Tocopherol, gamma | 0.04 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 | 34.0 iu |
| Vitamin D (D2 + D3) | 0.90 ug |
| Vitamin D3 (cholecalciferol) | 0.90 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 4.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 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 | 0.06 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.99 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.48 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.13 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.0 g |
| MUFA 18:1 c | 2.0 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.70 g |
| PUFA 18:2 | 0.60 g |
| PUFA 18:2 n-6 c,c | 0.59 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 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 | 0.03 g |
| PUFA 20:3 | 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 |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 18:1 t | 0.02 g |
| TFA 18:2 t,t | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 45.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.68 g |
| Isoleucine | 0.68 g |
| Leucine | 1.2 g |
| Lysine | 1.3 g |
| Methionine | 0.36 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.60 g |
| Tyrosine | 0.49 g |
| Valine | 0.76 g |
| Arginine | 0.96 g |
| Histidine | 0.66 g |
| Alanine | 0.89 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.79 g |
| Proline | 0.65 g |
| Serine | 0.59 g |
| Hydroxyproline | 0.10 g |
FAQ
Is this the same as regular ham?
No, it's a specific product where water is added during the curing process. This makes it juicier and often milder in flavor than a traditional dry-cured or smoked ham.
How should I store leftovers?
Store any unused slices in an airtight container in the refrigerator for up to 3-4 days. For longer storage, wrap tightly and freeze for up to 1-2 months.
Can I eat it cold?
Yes, it's fully cooked and safe to eat cold, making it perfect for sandwiches, salads, or charcuterie boards.
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 1.24 kcal/g · 49% calories from protein · 0.0 g fiber · 4.7 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: 5.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.