Pork, cured, ham -- water added, whole, boneless, separable lean and fat, heated, roasted
Whole food · Pork Products
Photo: Wikipedia
This is lean, boneless ham that has been cured, had water added for moisture, and then roasted to a savory, slightly smoky finish. The texture is tender and uniform, with a delicate balance of salty and meaty flavors. It's a protein-packed, low-carb option that delivers significant satiety with minimal fat.
Calorie split: 56% protein · 5% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People love it for its savory, umami-rich flavor and tender, juicy texture that's less fatty than many other cuts. Its versatility makes it a staple for everything from hearty sandwiches and salads to elegant main courses.
⚠️ Watch-outs & how to enjoy it better
The curing process means it is typically high in sodium, which can be a concern for those monitoring blood pressure. To counteract this, pair it with potassium-rich foods like leafy greens or roasted vegetables and drink plenty of water. Also, be mindful of portion size to manage overall sodium intake.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Very low in carbohydrates, making it suitable for low-carb diets.
- Provides a good source of B vitamins, especially thiamine and niacin.
- Offers minerals like selenium and phosphorus.
- A convenient, pre-cooked protein source for quick meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of adding water to cured ham, known as 'pumping' or 'enhancing,' was developed in the mid-20th century to increase yield and ensure a consistently moist product after cooking, a practice now standard in many commercial preparations.
Full nutrition (USDA data · scales with serving)
| Water | 71.7 g |
| Energy | 126 kcal |
| Energy | 527 kj |
| Protein | 17.8 g |
| Total lipid (fat) | 5.5 g |
| Ash | 3.6 g |
| Carbohydrate, by difference | 1.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.5 g |
| Sucrose | 0.13 g |
| Glucose | 1.4 g |
| Fructose | 0.06 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.82 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 268 mg |
| Potassium, K | 313 mg |
| Sodium, Na | 1181 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 33.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.18 mg |
| Niacin | 5.7 mg |
| Pantothenic acid | 0.71 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 72.5 mg |
| Betaine | 4.2 mg |
| Vitamin B-12 | 0.40 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 13.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 44.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.01 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 29.0 iu |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin D3 (cholecalciferol) | 0.70 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 4.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 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 | 0.06 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.1 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.56 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.15 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.3 g |
| MUFA 18:1 c | 2.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.68 g |
| PUFA 18:2 | 0.58 g |
| PUFA 18:2 n-6 c,c | 0.56 g |
| PUFA 18:2 CLAs | 0.00 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 | 0.02 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.05 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 | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 18:1 t | 0.02 g |
| TFA 18:2 t,t | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 54.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.17 g |
| Threonine | 0.79 g |
| Isoleucine | 0.80 g |
| Leucine | 1.4 g |
| Lysine | 1.5 g |
| Methionine | 0.42 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.71 g |
| Tyrosine | 0.58 g |
| Valine | 0.90 g |
| Arginine | 1.1 g |
| Histidine | 0.77 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.93 g |
| Proline | 0.76 g |
| Serine | 0.69 g |
| Hydroxyproline | 0.12 g |
FAQ
What's the difference between this and uncured ham?
'Cured' ham is preserved with sodium nitrite or nitrate. 'Uncured' ham is preserved with natural sources of nitrates like celery powder, but it is still technically cured. The flavor and safety profiles are very similar.
Is the added water just filler?
The added water (often as a brine solution with salts and phosphates) helps the ham retain moisture during cooking, preventing it from drying out. It's a standard industry practice for this type of product.
How should I store leftovers?
Store sliced or leftover roasted ham in an airtight container in the refrigerator for 3-5 days. For longer storage, wrap tightly and freeze for up to 2 months.
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 1.26 kcal/g · 56% 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: 3.77 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.