Pork, cured, ham, whole, separable lean only, roasted
Whole food · Pork Products
Photo: Wikipedia
This is a lean, roasted cut of whole ham, prized for its dense, savory flavor and firm, sliceable texture. It delivers a substantial 25g of protein per 100g with virtually no fat or carbohydrates, making it a powerhouse of lean nutrition. Its taste is distinctly salty and smoky, a result of the curing process that concentrates the pork's natural umami.
Calorie split: 67% protein · 0% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory flavor and satisfying texture that holds up well in sandwiches, salads, and as a main protein. Its cultural significance as a centerpiece for holiday meals like Easter and Christmas makes it a beloved tradition in many households.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its very high sodium content from the curing process, which can be problematic for those managing blood pressure. To mitigate this, pair it with potassium-rich foods like leafy greens or roasted potatoes, and practice portion control. It is also not suitable for low-sodium diets without careful preparation.
Key benefits
- Exceptionally high in complete protein for muscle maintenance.
- Very low in fat and contains zero carbohydrates.
- Provides essential minerals like selenium, zinc, and B vitamins.
- A versatile, ready-to-eat protein source for quick meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tradition of serving ham at Easter is linked to the end of Lent, when the consumption of meat, particularly pork, was permitted again after a period of fasting.
Full nutrition (USDA data · scales with serving)
| Water | 65.8 g |
| Energy | 157 kcal |
| Energy | 657 kj |
| Protein | 25.1 g |
| Total lipid (fat) | 5.5 g |
| Ash | 3.7 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.94 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 227 mg |
| Potassium, K | 316 mg |
| Sodium, Na | 1327 mg |
| Zinc, Zn | 2.6 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 25.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.68 mg |
| Riboflavin | 0.25 mg |
| Niacin | 5.0 mg |
| Pantothenic acid | 0.50 mg |
| Vitamin B-6 | 0.47 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 102 mg |
| Betaine | 6.8 mg |
| Vitamin B-12 | 0.70 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) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 34.0 iu |
| Vitamin D (D2 + D3) | 0.90 ug |
| Vitamin D3 (cholecalciferol) | 0.90 ug |
| 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 | 1.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.56 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.63 g |
| PUFA 18:2 | 0.50 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 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 |
| Cholesterol | 55.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.30 g |
| Threonine | 1.1 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.1 g |
| Methionine | 0.66 g |
| Cystine | 0.38 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.82 g |
| Valine | 1.1 g |
| Arginine | 1.6 g |
| Histidine | 0.90 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 1.0 g |
FAQ
Is this the same as a ham steak?
No. A ham steak is a cross-cut slice from a cured ham, while this refers to the whole, bone-in or boneless leg that has been roasted after curing.
Can I freeze leftover roasted ham?
Yes, it freezes well. Wrap tightly in plastic wrap and foil or use a freezer bag. It will keep for 1-2 months for best quality.
Why is it so low in fat?
This specific cut is 'separable lean only,' meaning all visible fat has been trimmed off, leaving just the lean muscle meat.
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 1.57 kcal/g · 64% 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: 4.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.