Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted
Whole food · Pork Products
Photo: Wikipedia
This is a lean, roasted slice of cured ham that's been enhanced with a water solution to boost juiciness and tenderness. It offers a mild, salty-savory flavor with a firm yet tender bite, making it a high-protein, low-fat staple. With nearly 18 grams of protein per 100 grams and under 5 grams of fat, it's a powerhouse for lean muscle support.
Calorie split: 61% protein · 5% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People adore it for its reliable, savory flavor and incredible convenience—it's ready to eat straight from the package. Its lean profile makes it a versatile protein for everything from sandwiches to salads without adding heavy fats.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high sodium content from the curing process, which can contribute to water retention and is a consideration for those managing blood pressure. To counteract this, pair it with potassium-rich foods like leafy greens or fresh fruit, and be mindful of portion size. Always check labels, as some water-added hams may contain added sugars or phosphates.
Key benefits
- Excellent source of high-quality, complete protein
- Very low in carbohydrates and sugar
- Good source of B vitamins like thiamine and niacin
- Provides essential minerals like selenium and phosphorus
- Low in fat, especially saturated fat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of 'water adding' to cured ham is a regulated technique in the U.S. where up to 10% of the ham's weight can be a solution of water, salt, and other approved ingredients to improve yield and texture, a practice often labeled as 'ham with natural juices' or 'ham, water added'.
Full nutrition (USDA data · scales with serving)
| Water | 72.6 g |
| Energy | 117 kcal |
| Energy | 489 kj |
| Protein | 18.0 g |
| Total lipid (fat) | 4.4 g |
| Ash | 3.7 g |
| Carbohydrate, by difference | 1.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.6 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 | 270 mg |
| Potassium, K | 316 mg |
| Sodium, Na | 1193 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 34.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.18 mg |
| Niacin | 5.8 mg |
| Pantothenic acid | 0.72 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 | 74.2 mg |
| Betaine | 4.3 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) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 28.0 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) | 4.1 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 | 0.90 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 | 0.12 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 | 0.54 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:2 n-6 c,c | 0.44 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 | 0.05 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 |
| TFA 18:1 t | 0.02 g |
| TFA 18:2 t,t | 0.01 g |
| Cholesterol | 53.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.17 g |
| Threonine | 0.81 g |
| Isoleucine | 0.81 g |
| Leucine | 1.4 g |
| Lysine | 1.5 g |
| Methionine | 0.43 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.72 g |
| Tyrosine | 0.58 g |
| Valine | 0.91 g |
| Arginine | 1.2 g |
| Histidine | 0.78 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.94 g |
| Proline | 0.77 g |
| Serine | 0.70 g |
| Hydroxyproline | 0.12 g |
FAQ
What's the difference between 'ham, water added' and 'ham, water product added'?
'Ham, water added' means the solution contains only water and approved flavorings. 'Ham, water product added' means the solution may contain other ingredients like carbohydrates (sugars) or phosphates, which can affect the nutritional profile.
Is this a good choice for a low-carb or keto diet?
Yes, it's an excellent choice. With only about 1.5 grams of carbs and sugar per 100g, it fits well within low-carb and ketogenic dietary frameworks.
How can I reduce the sodium when cooking with this ham?
Soaking the ham in cold water for a few hours before cooking can help draw out some salt. Also, avoid adding extra salt to dishes featuring it, and balance it with unsalted ingredients like fresh vegetables or legumes.
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 1.17 kcal/g · 62% calories from protein · 0.0 g fiber · 1.6 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: 3.78 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.