Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, heated, roasted
Whole food · Pork Products
Photo: Wikipedia
This is a succulent, roasted cut of cured ham from the pig's lower leg, offering a rich, savory flavor with a tender, slightly chewy texture. Its nutritional profile is impressively high in protein while remaining virtually carb-free, making it a powerhouse for muscle maintenance. The natural juices and marbled fat create a deeply satisfying, umami-rich experience that is both hearty and lean.
Calorie split: 48% protein · 1% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its deep, smoky-sweet flavor and the way it becomes incredibly tender when roasted, making it a centerpiece for family meals and celebrations. Its versatility allows it to shine in everything from a classic Sunday roast to a hearty sandwich or a flavorful soup base.
⚠️ Watch-outs & how to enjoy it better
The curing process makes this ham high in sodium, which can be a concern for those managing blood pressure or fluid retention. To mitigate this, pair it with potassium-rich vegetables like roasted potatoes or steamed greens, and practice portion control by sticking to a 3-4 ounce serving. Additionally, the fat content, while flavorful, is significant, so balancing it with a side of fiber-rich vegetables can help manage overall fat intake.
Key benefits
- Exceptionally high in complete protein for muscle repair and satiety.
- Very low in carbohydrates and sugars, ideal for low-carb diets.
- Provides essential B vitamins like thiamine and niacin for energy metabolism.
- A good source of minerals like zinc and selenium for immune function.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The shank is the lower part of the leg, and because it's a working muscle, it's rich in collagen that melts into gelatin during slow roasting, giving the meat its signature juiciness and a silky mouthfeel.
Full nutrition (USDA data · scales with serving)
| Water | 62.9 g |
| Energy | 191 kcal |
| Energy | 799 kj |
| Protein | 22.9 g |
| Total lipid (fat) | 10.9 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 0.33 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.33 g |
| Sucrose | 0.05 g |
| Glucose | 0.15 g |
| Fructose | 0.14 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 244 mg |
| Potassium, K | 424 mg |
| Sodium, Na | 801 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 0.19 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 44.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.29 mg |
| Riboflavin | 0.18 mg |
| Niacin | 7.2 mg |
| Pantothenic acid | 0.54 mg |
| Vitamin B-6 | 0.36 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 91.0 mg |
| Betaine | 2.5 mg |
| Vitamin B-12 | 0.64 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 11.0 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) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.05 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.02 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 6.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.13 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 2.3 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.02 g |
| Fatty acids, total monounsaturated | 5.1 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.27 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 4.8 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.05 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 | 0.08 g |
| Cholesterol | 74.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 1.0 g |
| Isoleucine | 1.0 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Methionine | 0.54 g |
| Cystine | 0.26 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 0.74 g |
| Valine | 1.2 g |
| Arginine | 1.5 g |
| Histidine | 1.00 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.2 g |
| Proline | 0.99 g |
| Serine | 0.89 g |
| Hydroxyproline | 0.15 g |
FAQ
Is this ham pre-cooked?
Yes, cured ham like this is typically pre-cooked during the curing process. Heating it, such as by roasting, is primarily to enhance flavor, texture, and food safety, not to cook it from raw.
How should I store leftovers?
Store sliced or carved ham in an airtight container in the refrigerator for up to 3-4 days. For longer storage, it can be frozen for 1-2 months, though the texture may become slightly drier upon thawing.
What's the best way to reheat it without drying it out?
Reheat slices in a covered dish with a splash of water or broth in a low oven (around 325°F/165°C) or use a microwave with a damp paper towel to retain moisture. Avoid overheating, which can make the lean portions tough.
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 1.91 kcal/g · 48% calories from protein · 0.0 g fiber · 0.3 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: 1.89 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.