Pork, cured, ham -- water added, slice, bone-in, separable lean only, heated, pan-broil
Whole food · Pork Products
Photo: Wikipedia
This is a lean, pan-seared slice of bone-in ham that has been cured and had water added, resulting in a tender, juicy texture with a distinct savory-salty flavor profile. Nutritionally, it is a high-protein, low-carbohydrate option, delivering over 22 grams of protein per 100 grams with minimal fat. The heating process via pan-broiling creates a light, appetizing caramelization on the edges, enhancing its natural meaty taste.
Calorie split: 66% protein · 4% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of salty, savory flavor and satisfyingly tender yet firm texture, which makes it incredibly versatile. It's a cultural staple for quick breakfasts, hearty sandwiches, and classic holiday meals, offering a taste of comfort and tradition in every bite.
⚠️ 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 blood pressure. To counteract this, pair it with potassium-rich foods like steamed vegetables or a fresh salad, and practice portion control. Additionally, while low in sugar, the cured meat may contain trace additives; choosing brands with minimal ingredients can help.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in carbohydrates and naturally sugar-free
- Provides a quick, no-prep meal component
- Good source of B vitamins like thiamin and niacin
- Pan-broiling adds flavor without requiring added fats
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of 'water added' ham is a modern industrial technique to increase yield and juiciness, but traditional dry-cured hams like Prosciutto or Country Ham are aged for months or even years without any added water, resulting in a much denser, more concentrated flavor.
Full nutrition (USDA data · scales with serving)
| Water | 68.6 g |
| Energy | 131 kcal |
| Energy | 548 kj |
| Protein | 22.0 g |
| Total lipid (fat) | 4.3 g |
| Ash | 4.1 g |
| Carbohydrate, by difference | 1.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.5 g |
| Sucrose | 0.32 g |
| Glucose | 1.1 g |
| Fructose | 0.06 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 260 mg |
| Potassium, K | 289 mg |
| Sodium, Na | 1374 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 30.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.38 mg |
| Riboflavin | 0.18 mg |
| Niacin | 5.4 mg |
| Pantothenic acid | 0.73 mg |
| Vitamin B-6 | 0.46 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 90.2 mg |
| Betaine | 5.5 mg |
| Vitamin B-12 | 0.58 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 38.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.05 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 3.4 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 | 0.91 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.45 g |
| SFA 20:0 | 0.01 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 | 0.11 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.8 g |
| MUFA 18:1 c | 1.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.69 g |
| PUFA 18:2 | 0.57 g |
| PUFA 18:2 n-6 c,c | 0.56 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 | 0.07 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 | 0.04 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 18:1 t | 0.02 g |
| TFA 18:2 t,t | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 65.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.99 g |
| Isoleucine | 0.99 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Methionine | 0.53 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.88 g |
| Tyrosine | 0.71 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.96 g |
| Alanine | 1.3 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.2 g |
| Proline | 0.95 g |
| Serine | 0.86 g |
| Hydroxyproline | 0.14 g |
FAQ
What does 'water added' mean for ham?
It means a saline solution (water, salt, and sometimes phosphates) was injected into the ham before cooking. This increases the weight and moisture, resulting in a juicier, often more tender, and typically less expensive product compared to dry-cured hams.
Is this a good choice for a low-carb or keto diet?
Yes, it's an excellent choice. With only 1.48g of carbs per 100g and zero fiber, it fits perfectly into low-carb and ketogenic dietary patterns, providing substantial protein with minimal carbohydrate impact.
How does pan-broiling differ from pan-frying?
Pan-broiling uses high, direct heat with little to no added fat, similar to broiling but on the stovetop. It's ideal for pre-cooked items like ham slices, as it quickly heats them through and creates a nice sear without making them greasy.
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 1.31 kcal/g · 67% calories from protein · 0.0 g fiber · 1.5 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: 4.75 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.