Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, unheated
Whole food · Pork Products
Photo: Wikipedia
This is a savory, cured cut from the lower leg of a pig, prized for its deep, concentrated pork flavor and a texture that balances tender lean meat with a rich, melt-in-the-mouth fat cap. Nutritionally, it's a powerhouse of protein with virtually no carbohydrates, making it a staple for low-carb and keto diets. The natural juices are key, providing a self-basting effect during cooking that keeps the meat succulent.
Calorie split: 47% protein · 1% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, umami-rich savoriness and the satisfying contrast between the firm, lean muscle and the silky, rendered fat. It's a cultural cornerstone in many cuisines, serving as the flavorful heart of everything from holiday feasts to simple, comforting weeknight meals.
⚠️ Watch-outs & how to enjoy it better
As a cured product, it is typically high in sodium, which can be a concern for those managing blood pressure. The fat, while flavorful, is high in saturated fat. To counteract, look for low-sodium varieties, rinse slices before cooking to reduce surface salt, and practice portion control. Pair it with fiber-rich vegetables or a fresh salad to balance the meal.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates and sugars.
- Rich in B vitamins like thiamine and niacin.
- Provides minerals such as zinc, phosphorus, and selenium.
- The fat content offers a source of energy and satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The shank cut comes from the pig's leg, a muscle that gets a lot of exercise, which is why it's packed with collagen that breaks down into gelatin during slow cooking, creating that signature silky mouthfeel in soups and stews.
Full nutrition (USDA data · scales with serving)
| Water | 65.0 g |
| Energy | 191 kcal |
| Energy | 797 kj |
| Protein | 22.4 g |
| Total lipid (fat) | 11.1 g |
| Ash | 2.5 g |
| Carbohydrate, by difference | 0.32 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.32 g |
| Sucrose | 0.04 g |
| Glucose | 0.16 g |
| Fructose | 0.12 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 233 mg |
| Potassium, K | 279 mg |
| Sodium, Na | 779 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 46.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.23 mg |
| Riboflavin | 0.21 mg |
| Niacin | 4.9 mg |
| Pantothenic acid | 0.49 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 | 86.9 mg |
| Betaine | 2.6 mg |
| Vitamin B-12 | 0.36 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 10.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 35.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.34 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.06 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.03 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) | 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 | 3.6 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 | 0.13 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 | 0.01 g |
| Fatty acids, total monounsaturated | 5.1 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.25 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 | 1.3 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 | 0.06 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 | 0.09 g |
| Cholesterol | 62.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.99 g |
| Isoleucine | 1.0 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Methionine | 0.53 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.89 g |
| Tyrosine | 0.72 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.97 g |
| Alanine | 1.3 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.2 g |
| Proline | 0.97 g |
| Serine | 0.87 g |
| Hydroxyproline | 0.16 g |
FAQ
What's the difference between the shank and the butt (shoulder) ham?
The shank is from the lower leg and is leaner with a more defined muscle shape. The butt/shoulder is from the upper leg, has more intramuscular fat (marbling), and is generally considered more tender and forgiving when cooked.
How should I store leftover cooked ham shank?
Store it in an airtight container in the refrigerator for up to 4 days. For longer storage, wrap portions tightly in plastic wrap and foil, or use a freezer bag, and freeze for up to 2 months. The bone can be frozen to make stock.
Can I eat the fat cap?
Absolutely. The fat cap is a prized part of the ham, full of flavor. When cooked properly, it renders and bastes the meat. Many people enjoy eating the crispy, rendered fat alongside the lean 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 1.91 kcal/g · 47% 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: 2.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.