Pork, cured, ham and water product, whole, boneless, separable lean only, unheated
Whole food · Pork Products
Photo: Wikipedia
This is a lean, water-injected, boneless cured ham product, typically sold in a vacuum-sealed package. It has a mild, salty-sweet flavor with a smooth, uniform, and slightly springy texture. Nutritionally, it's a high-protein, low-fat option, though it can be high in sodium and contains added sugars.
Calorie split: 48% protein · 14% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love it for its familiar, comforting saltiness and ease of use in sandwiches, salads, and quick meals. Its mild flavor makes it a crowd-pleaser, especially in American and European deli-style dishes.
⚠️ Watch-outs & how to enjoy it better
The high sodium content (often over 1000mg per 100g) can be a concern for those monitoring blood pressure, and the added sugars can cause a minor blood-sugar spike. To counteract, pair it with high-fiber vegetables like leafy greens or broccoli, and practice portion control by limiting servings to 2-3 ounces (60-90g).
Key benefits
- Excellent source of lean protein (14g per 100g)
- Low in total fat (under 5g per 100g)
- Convenient, ready-to-eat protein source
- Versatile for both hot and cold preparations
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'water product' designation means up to 10% of the ham's weight is added water or broth, which helps keep it moist and lower in calories per gram.
Full nutrition (USDA data · scales with serving)
| Water | 73.0 g |
| Energy | 116 kcal |
| Energy | 486 kj |
| Protein | 14.1 g |
| Total lipid (fat) | 4.9 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 | 3.7 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 | 229 mg |
| Potassium, K | 268 mg |
| Sodium, Na | 1310 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 | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 64.9 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) | 0.14 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 | 1.4 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 | 0.05 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.93 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.45 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.0 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 | 0.64 g |
| PUFA 18:2 | 0.55 g |
| PUFA 18:2 n-6 c,c | 0.54 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 | 0.64 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
Is this the same as a traditional baked ham?
No, this is a cured, water-injected product, often sold pre-cooked and unheated, meant for cold use or quick heating. Traditional baked ham is typically a larger, bone-in cut that is roasted.
How should I store it after opening?
Once opened, wrap it tightly in plastic wrap or place it in an airtight container and refrigerate. It should be consumed within 3-5 days for best quality and safety.
Can I freeze this ham?
Yes, it can be frozen for up to 1-2 months. For best results, slice it before freezing and wrap it well to prevent freezer burn.
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 1.16 kcal/g · 49% 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: 4.89 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.