Pork, cured, ham, extra lean (approximately 4% fat), canned, unheated
Whole food · Pork Products
This is lean, ready-to-eat canned ham, a shelf-stable staple prized for its firm, sliceable texture and savory, salty-sweet flavor. With virtually no carbohydrates and a high protein content, it's a convenient source of lean protein. Its extra-lean profile (around 4% fat) makes it a lighter option compared to many other cured meats.
Calorie split: 64% protein · 0% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love it for its convenience and reliable, savory flavor that works in everything from sandwiches to salads. Its long shelf life and no-cook requirement make it a go-to for quick lunches, camping trips, and emergency food supplies.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high sodium content from the curing process, which can be a concern for those monitoring salt intake. To counteract this, pair it with potassium-rich foods like leafy greens or avocado, and be mindful of portion sizes. Additionally, as a processed meat, it should be consumed in moderation as part of a balanced diet.
Key benefits
- High in protein for muscle maintenance
- Zero carbohydrates and sugar
- Shelf-stable and ready to eat
- Low in fat compared to other cured meats
- Convenient for quick meal preparation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of canning ham was perfected in the 19th century, and during World War II, canned ham became a critical part of military rations for its long shelf life and high protein content.
Full nutrition (USDA data · scales with serving)
| Water | 73.5 g |
| Energy | 120 kcal |
| Energy | 502 kj |
| Protein | 18.5 g |
| Total lipid (fat) | 4.6 g |
| Ash | 3.6 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.94 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 224 mg |
| Potassium, K | 364 mg |
| Sodium, Na | 1255 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 14.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.84 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.3 mg |
| Pantothenic acid | 0.49 mg |
| Vitamin B-6 | 0.45 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 70.2 mg |
| Betaine | 4.7 mg |
| Vitamin B-12 | 0.82 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) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 93.0 iu |
| Vitamin D (D2 + D3) | 2.3 ug |
| Vitamin D3 (cholecalciferol) | 2.3 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 | 1.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.96 g |
| SFA 18:0 | 0.47 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.17 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.39 g |
| PUFA 18:2 | 0.36 g |
| PUFA 18:3 | 0.03 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 | 38.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.83 g |
| Isoleucine | 0.80 g |
| Leucine | 1.4 g |
| Lysine | 1.6 g |
| Methionine | 0.48 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.71 g |
| Tyrosine | 0.61 g |
| Valine | 0.83 g |
| Arginine | 1.1 g |
| Histidine | 0.73 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 2.7 g |
| Glycine | 0.91 g |
| Proline | 0.79 g |
| Serine | 0.72 g |
FAQ
Is canned ham already cooked?
Yes, canned ham is fully cooked during the canning process. It is safe to eat straight from the can, though it can be heated for better flavor and texture.
How long does canned ham last after opening?
Once opened, transfer the ham to an airtight container and refrigerate. It will typically last 3-5 days. For longer storage, you can freeze it for up to 1-2 months.
What is the difference between canned ham and fresh ham?
Canned ham is cured, cooked, and preserved in a can, making it shelf-stable. Fresh ham is raw and must be cooked before eating. Canned ham has a more uniform texture and salty flavor due to the curing process.
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 1.20 kcal/g · 62% 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: 3.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.