Pork, cured, ham and water product, whole, boneless, separable lean and fat, unheated
Whole food · Pork Products
Photo: Wikipedia
This is a lean, boneless cut of cured pork ham that has been enhanced with a water solution to boost juiciness and tenderness. It offers a delicate, mildly salty flavor and a soft, smooth texture that's perfect for slicing thin. With a strong protein-to-calorie ratio, it's a lean, energy-efficient choice for quick meals.
Calorie split: 48% protein · 14% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People adore its mild, savory taste and incredibly versatile nature—it's a staple for everything from quick sandwiches to elegant salads. Its cultural significance as a classic comfort food and holiday centerpiece makes it a nostalgic favorite for many.
⚠️ Watch-outs & how to enjoy it better
As a cured meat, it can be high in sodium, which may concern those monitoring salt intake. The added water and sugar can also make it less ideal for strict low-carb diets. To counteract, pair it with potassium-rich foods like avocado or leafy greens, and balance meals with fiber from whole grains or vegetables.
Key benefits
- High-quality protein for muscle maintenance
- Low in calories relative to protein content
- Provides B vitamins, especially thiamine and niacin
- Convenient, ready-to-eat protein source
- Contains minerals like phosphorus and selenium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of adding water to cured ham is a modern technique designed to create a more uniform, tender product that slices easily without crumbling, often referred to as 'water-added' or 'ham with natural juices.'
Full nutrition (USDA data · scales with serving)
| Water | 73.0 g |
| Energy | 117 kcal |
| Energy | 490 kj |
| Protein | 14.1 g |
| Total lipid (fat) | 5.0 g |
| Ash | 4.0 g |
| Carbohydrate, by difference | 4.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 4.2 g |
| Sucrose | 0.00 g |
| Glucose | 3.6 g |
| Fructose | 0.41 g |
| Lactose | 0.00 g |
| Maltose | 0.14 g |
| Galactose | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.78 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 228 mg |
| Potassium, K | 267 mg |
| Sodium, Na | 1308 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 29.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.15 mg |
| Niacin | 3.9 mg |
| Pantothenic acid | 0.66 mg |
| Vitamin B-6 | 0.29 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 64.8 mg |
| Betaine | 3.2 mg |
| Vitamin B-12 | 0.34 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 | 45.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 0.04 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 23.0 iu |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin D3 (cholecalciferol) | 0.60 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 4.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 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 | 0.95 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.46 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.12 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.9 g |
| MUFA 18:1 c | 1.9 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.66 g |
| PUFA 18:2 | 0.57 g |
| PUFA 18:2 n-6 c,c | 0.55 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 | 0.02 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 | 0.04 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 | 43.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 0.63 g |
| Isoleucine | 0.63 g |
| Leucine | 1.1 g |
| Lysine | 1.2 g |
| Methionine | 0.34 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.56 g |
| Tyrosine | 0.46 g |
| Valine | 0.71 g |
| Arginine | 0.90 g |
| Histidine | 0.61 g |
| Alanine | 0.83 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 2.0 g |
| Glycine | 0.73 g |
| Proline | 0.60 g |
| Serine | 0.55 g |
| Hydroxyproline | 0.09 g |
FAQ
What's the difference between this and regular ham?
This product is a 'ham and water product,' meaning a water solution is added during curing to increase yield and tenderness. It typically has a milder flavor and softer texture than traditional dry-cured or bone-in ham.
Is this a good choice for weight management?
Yes, it can be. It's relatively low in calories and high in protein, which helps promote satiety. However, be mindful of portion sizes due to its sodium content.
How should I store leftovers?
Wrap tightly in plastic wrap or store in an airtight container in the refrigerator for 3-5 days. For longer storage, freeze for up to 1-2 months.
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 · 48% calories from protein · 0.0 g fiber · 4.2 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: 4.90 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.