Pork, cured, ham, slice, bone-in, separable lean only, unheated
Whole food · Pork Products
Photo: Wikipedia
This is a classic bone-in ham slice, cured and sold unheated, offering a savory, salty, and subtly sweet flavor with a tender, meaty texture. Its standout nutritional feature is its exceptionally high protein content relative to its low fat and zero carbohydrate profile, making it a lean, protein-dense choice.
Calorie split: 75% protein · 0% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People love it for its rich, savory umami flavor that's both satisfying and versatile. It's a beloved staple in many cultures, easily enjoyed in sandwiches, salads, or as a simple, hearty main.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its very high sodium content from the curing salt, which can contribute to water retention and is a concern for those monitoring blood pressure. To counteract this, pair it with potassium-rich foods like leafy greens or avocado, and ensure you drink plenty of water. As a processed meat, moderation is key.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Very low in fat and contains zero carbohydrates or sugar.
- Provides essential minerals like phosphorus and selenium.
- A convenient, ready-to-eat protein source for quick meals.
- The curing process gives it a long shelf life.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tradition of curing ham dates back to ancient times as a preservation method, and the specific cut from the hind leg is prized for its balance of lean meat and flavorful fat.
Full nutrition (USDA data · scales with serving)
| Water | 70.0 g |
| Energy | 130 kcal |
| Energy | 543 kj |
| Protein | 24.4 g |
| Total lipid (fat) | 3.6 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 263 mg |
| Potassium, K | 370 mg |
| Sodium, Na | 760 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 22.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.49 mg |
| Riboflavin | 0.25 mg |
| Niacin | 6.5 mg |
| Pantothenic acid | 0.68 mg |
| Vitamin B-6 | 0.48 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 93.1 mg |
| Betaine | 6.1 mg |
| Vitamin B-12 | 0.60 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) | 0.29 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.02 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.30 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 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 | 0.04 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.68 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.36 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.09 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.3 g |
| MUFA 18:1 c | 1.3 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.56 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:2 n-6 c,c | 0.44 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 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 | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.07 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 | 0.03 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 18:1 t | 0.01 g |
| TFA 18:2 t,t | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 65.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 1.1 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.1 g |
| Methionine | 0.58 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.97 g |
| Tyrosine | 0.79 g |
| Valine | 1.2 g |
| Arginine | 1.6 g |
| Histidine | 1.1 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.5 g |
| Glycine | 1.3 g |
| Proline | 1.0 g |
| Serine | 0.95 g |
FAQ
Is this the same as cooked ham?
No, it is 'unheated,' meaning it's fully cured and safe to eat cold but hasn't been cooked or reheated after packaging. You can eat it as-is or heat it to your preference.
Why does it have zero carbs and sugar?
Pure, lean pork muscle contains negligible carbohydrates. The curing process for this specific product uses salt and curing agents, not significant amounts of sugar, resulting in a 0g carb count per serving.
How should I store it after opening?
Once the package is opened, wrap the remaining ham tightly in plastic wrap or place it in an airtight container. It should be consumed within 3-5 days and kept refrigerated at 40°F (4°C) or below.
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 1.30 kcal/g · 75% 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: 2.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.