Pork, cured, ham, boneless, extra lean and regular, roasted
Whole food · Pork Products
Photo: Wikipedia
This is lean, roasted ham, a classic cured pork product prized for its savory, salty flavor and tender, slightly firm texture. Its nutrition profile is dominated by high-quality protein, with minimal fat and virtually no carbohydrates, making it a staple for protein-focused meals.
Calorie split: 55% protein · 1% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory umami flavor and satisfying, meaty texture that's both tender and substantial. It's incredibly versatile, serving as a quick sandwich filler, a protein boost in salads, or a classic component of a hearty breakfast.
⚠️ 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. To counteract this, pair it with potassium-rich foods like fresh spinach, avocado, or tomatoes, and be mindful of portion sizes, especially if combining with other salty foods.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates and sugars.
- Provides essential minerals like selenium and phosphorus.
- Offers a convenient, ready-to-eat protein source.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of curing ham with salt and nitrates not only preserves it but also gives it its distinctive pink color, which would otherwise turn grey-brown during cooking.
Full nutrition (USDA data · scales with serving)
| Water | 65.8 g |
| Energy | 165 kcal |
| Energy | 690 kj |
| Protein | 22.0 g |
| Total lipid (fat) | 7.7 g |
| Ash | 4.1 g |
| Carbohydrate, by difference | 0.50 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 248 mg |
| Potassium, K | 362 mg |
| Sodium, Na | 1385 mg |
| Zinc, Zn | 2.6 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.05 mg |
| Selenium, Se | 19.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.74 mg |
| Riboflavin | 0.28 mg |
| Niacin | 5.3 mg |
| Pantothenic acid | 0.60 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 85.9 mg |
| Betaine | 5.8 mg |
| Vitamin B-12 | 0.68 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 |
| Vitamin A, IU | 0.00 iu |
| 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), International Units | 32.0 iu |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin D3 (cholecalciferol) | 0.80 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 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 | 2.6 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 | 0.13 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.86 g |
| Fatty acids, total monounsaturated | 3.7 g |
| MUFA 16:1 | 0.37 g |
| MUFA 18:1 | 3.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.90 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 57.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.90 g |
| Isoleucine | 0.89 g |
| Leucine | 1.6 g |
| Lysine | 1.7 g |
| Methionine | 0.54 g |
| Cystine | 0.30 g |
| Phenylalanine | 0.88 g |
| Tyrosine | 0.66 g |
| Valine | 0.88 g |
| Arginine | 1.3 g |
| Histidine | 0.73 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.1 g |
| Proline | 0.86 g |
| Serine | 0.83 g |
FAQ
Is this the same as 'city ham' or 'country ham'?
This description typically fits 'city ham,' which is wet-cured (often with brine injection) and fully cooked, resulting in a milder, moister product. 'Country ham' is dry-cured, aged longer, and is much saltier and firmer.
Can I eat this on a low-carb or keto diet?
Yes, it's an excellent choice. With only 0.5g of carbs per 100g and high protein, it fits perfectly into low-carb and ketogenic dietary plans.
How should I store leftovers?
Store sliced or diced ham in an airtight container in the refrigerator for 3-5 days. For longer storage, freeze it for up to 1-2 months, though the texture may become slightly drier upon thawing.
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 1.65 kcal/g · 53% 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: 3.83 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.