Pork, cured, ham with natural juices, shank, bone-in, separable lean only, heated, roasted
Whole food · Pork Products
Photo: Wikipedia
This is a lean, roasted cut from the lower leg of a cured ham, offering a dense, satisfying texture with a deep, savory pork flavor. Its nutritional profile is remarkably lean, packing a significant protein punch with minimal fat and virtually no carbohydrates. The natural juices ensure it remains moist and flavorful after heating, making it a high-quality protein source.
Calorie split: 68% protein · 1% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, salty-sweet cured ham flavor and firm, meaty texture that holds up well in various dishes. It's a versatile, convenient protein that can be sliced for sandwiches, diced into salads, or served as a hearty main course.
⚠️ Watch-outs & how to enjoy it better
As a cured meat, it can be high in sodium, which is a consideration for those monitoring salt intake. To counteract this, pair it with potassium-rich foods like leafy greens or sweet potatoes, and ensure you drink plenty of water. Those on a low-sodium diet should practice strict portion control.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates and sugar.
- Provides essential B vitamins like thiamine and niacin.
- Contains minerals like selenium and phosphorus.
- Naturally low in fat, especially saturated fat.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The shank, or leg, of the ham is a more worked muscle, giving it a slightly more pronounced, porky flavor and a denser texture compared to the milder, more tender butt end.
Full nutrition (USDA data · scales with serving)
| Water | 67.0 g |
| Energy | 145 kcal |
| Energy | 605 kj |
| Protein | 24.9 g |
| Total lipid (fat) | 5.0 g |
| Ash | 3.1 g |
| Carbohydrate, by difference | 0.34 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.34 g |
| Sucrose | 0.05 g |
| Glucose | 0.13 g |
| Fructose | 0.16 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 255 mg |
| Potassium, K | 458 mg |
| Sodium, Na | 820 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 48.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.29 mg |
| Riboflavin | 0.20 mg |
| Niacin | 7.8 mg |
| Pantothenic acid | 0.56 mg |
| Vitamin B-6 | 0.38 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 104 mg |
| Betaine | 2.9 mg |
| Vitamin B-12 | 0.69 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 | 37.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.29 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.04 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.01 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 7.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 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 | 0.05 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.0 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.47 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.13 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.2 g |
| MUFA 18:1 c | 2.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.60 g |
| PUFA 18:2 | 0.50 g |
| PUFA 18:2 n-6 c,c | 0.48 g |
| PUFA 18:2 CLAs | 0.01 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 | 0.07 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 | 0.04 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 18:1 t | 0.02 g |
| TFA 18:2 t,t | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 74.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 1.1 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.1 g |
| Methionine | 0.60 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.00 g |
| Tyrosine | 0.81 g |
| Valine | 1.3 g |
| Arginine | 1.6 g |
| Histidine | 1.1 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 3.6 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 0.98 g |
| Hydroxyproline | 0.16 g |
FAQ
How is this different from regular ham?
This specifies the shank (lower leg) portion, which is leaner and has a more defined muscle structure than the butt end. It's also pre-cured and roasted, so it's fully cooked and ready to eat or heat.
What does 'with natural juices' mean?
It means the ham was packaged or cooked with its own rendered fat and moisture, not added water or broth. This helps retain flavor and tenderness during heating.
Is it a good choice for a high-protein diet?
Absolutely. With nearly 25g of protein per 100g and very little fat or carbs, it's an efficient way to increase protein intake without excess 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 1.45 kcal/g · 69% 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: 1.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.