Pork, cured, ham, whole, separable lean and fat, unheated
Whole food · Pork Products
Photo: Wikipedia
This is whole, cured ham, a preserved cut of pork that's been salted and often smoked or air-dried. It features a dense, savory texture with a rich, salty, and sometimes smoky flavor profile. Nutritionally, it's a high-protein, virtually zero-carb food, with a significant portion of its calories coming from fat.
Calorie split: 31% protein · 0% carbs · 69% fat
↓ Full nutrition💚 Why it's loved
People adore its deep, savory umami flavor and satisfying, meaty texture. Its incredible versatility makes it a staple for everything from elegant charcuterie boards and hearty sandwiches to classic holiday centerpieces.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its very high sodium content from the curing process, which can be a concern for blood pressure. It's also a processed meat, so moderation is key. To counteract sodium, pair it with potassium-rich foods like leafy greens or tomatoes, and always enjoy it as part of a balanced meal with plenty of vegetables.
Key benefits
- Excellent source of complete protein (18.5g per 100g)
- Virtually zero carbohydrates and sugar
- Rich in B vitamins, especially B1 (thiamine), B6, and B12
- Contains minerals like zinc, phosphorus, and selenium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tradition of curing ham with salt and smoking dates back to ancient times as a vital method of preservation before refrigeration, with some techniques, like those for Prosciutto di Parma, remaining largely unchanged for centuries.
Full nutrition (USDA data · scales with serving)
| Water | 59.7 g |
| Energy | 246 kcal |
| Energy | 1029 kj |
| Protein | 18.5 g |
| Total lipid (fat) | 18.5 g |
| Ash | 3.2 g |
| Carbohydrate, by difference | 0.06 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.71 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 201 mg |
| Potassium, K | 310 mg |
| Sodium, Na | 1284 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 15.3 ug |
| Vitamin C, total ascorbic acid | 34.9 mg |
| Thiamin | 0.78 mg |
| Riboflavin | 0.19 mg |
| Niacin | 4.5 mg |
| Pantothenic acid | 0.47 mg |
| Vitamin B-6 | 0.41 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Vitamin B-12 | 0.74 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) | 0.27 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 | 0.03 mg |
| Tocotrienol, delta | 0.00 mg |
| 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 | 6.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.24 g |
| SFA 16:0 | 4.2 g |
| SFA 18:0 | 2.2 g |
| Fatty acids, total monounsaturated | 8.7 g |
| MUFA 16:1 | 0.58 g |
| MUFA 18:1 | 8.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.19 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.09 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 | 56.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.81 g |
| Isoleucine | 0.79 g |
| Leucine | 1.5 g |
| Lysine | 1.6 g |
| Methionine | 0.47 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.79 g |
| Tyrosine | 0.58 g |
| Valine | 0.81 g |
| Arginine | 1.3 g |
| Histidine | 0.63 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.89 g |
| Proline | 0.73 g |
| Serine | 0.70 g |
FAQ
Is this the same as cooked ham?
No. 'Unheated' cured ham is ready-to-eat but hasn't been cooked by the consumer. It's often served cold or at room temperature. 'Cooked ham' has been fully heated to a safe internal temperature.
How should I store it?
Keep it wrapped tightly in its original packaging or plastic wrap in the refrigerator. Once sliced, it's best consumed within 3-5 days. It can also be frozen for 1-2 months.
What's the difference between 'lean and fat' and just 'lean'?
This cut includes both the lean muscle and the attached fat cap. The fat contributes significantly to the flavor, juiciness, and calorie count (18.5g fat per 100g). A 'lean only' version would have less fat and fewer calories.
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 2.46 kcal/g · 30% 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: 4.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.