Pork, cured, ham, boneless, extra lean and regular, unheated
Whole food · Pork Products
Photo: Wikipedia
Boneless, extra lean ham is a lean, protein-packed cured pork product with a delicate, mildly salty flavor and a firm, smooth texture. With only 162 calories and over 18g of protein per 100g, it's a nutrient-dense choice for sandwiches, salads, or charcuterie. Its low fat content and absence of sugar make it a versatile staple for health-conscious eaters.
Calorie split: 46% protein · 6% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People love it for its savory, slightly smoky flavor and satisfying texture, making it a go-to for quick meals and snacks. Its cultural significance in holiday feasts and deli traditions adds a nostalgic, comforting appeal.
⚠️ 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. To counteract, pair it with potassium-rich foods like bananas or spinach, and practice portion control by limiting servings to 50-75g. Additionally, the nitrates in cured meats may be a worry for some; opt for nitrate-free varieties or consume in moderation.
Key benefits
- High in protein (18.26g per 100g) for muscle maintenance
- Low in carbohydrates (2.28g) and sugar (0g)
- Moderate fat content (8.39g) with minimal saturated fat
- Good source of B vitamins (especially B1, B6, B12)
- Convenient, ready-to-eat protein source
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tradition of curing ham dates back to ancient Rome, where it was a staple for soldiers due to its long shelf life and high protein content.
Full nutrition (USDA data · scales with serving)
| Water | 66.9 g |
| Energy | 162 kcal |
| Energy | 678 kj |
| Protein | 18.3 g |
| Total lipid (fat) | 8.4 g |
| Ash | 4.2 g |
| Carbohydrate, by difference | 2.3 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.90 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 236 mg |
| Potassium, K | 297 mg |
| Sodium, Na | 1278 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 16.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.89 mg |
| Riboflavin | 0.24 mg |
| Niacin | 5.1 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.38 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 69.9 mg |
| Betaine | 4.6 mg |
| Vitamin B-12 | 0.80 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) | 0.22 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 26.0 iu |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin D3 (cholecalciferol) | 0.60 ug |
| Vitamin K (phylloquinone) | 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 | 2.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.12 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.86 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 16:1 | 0.34 g |
| MUFA 18:1 | 3.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.93 g |
| PUFA 18:2 | 0.81 g |
| PUFA 18:3 | 0.12 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 | 53.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.81 g |
| Isoleucine | 0.80 g |
| Leucine | 1.4 g |
| Lysine | 1.5 g |
| Methionine | 0.48 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.79 g |
| Tyrosine | 0.60 g |
| Valine | 0.79 g |
| Arginine | 1.2 g |
| Histidine | 0.65 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.95 g |
| Proline | 0.78 g |
| Serine | 0.75 g |
FAQ
Is boneless ham healthier than bone-in ham?
Boneless ham is often leaner and easier to slice, but the nutritional difference is minimal. Bone-in ham may retain more flavor and moisture during cooking.
How should I store leftover ham?
Store in an airtight container in the refrigerator for up to 5 days, or freeze for up to 2 months. Slice before freezing for easier portioning.
Can I use this ham in a low-carb diet?
Yes, with only 2.28g of carbs per 100g, it's a great low-carb protein source. Pair with vegetables or cheese for a balanced meal.
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 1.62 kcal/g · 45% 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: 4.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.