Pork, cured, ham with natural juices, slice, boneless, separable lean only, heated, pan-broil
Whole food · Pork Products
Photo: Wikipedia
This is lean, boneless ham, pan-broiled to a savory, slightly caramelized finish. The texture is tender and sliceable, with a deep, salty-sweet pork flavor. Nutritionally, it's a powerhouse of lean protein with minimal fat and carbs.
Calorie split: 72% protein · 4% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, savory umami punch and quick-cooking convenience. It's a versatile staple that bridges breakfast, lunch, and dinner across many cultures.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high sodium content from the curing process, which can be an issue for those managing blood pressure. To counteract this, pair it with potassium-rich foods like steamed vegetables or fresh fruit, and be mindful of portion sizes. It may also contain nitrates/nitrites, so look for uncured varieties if preferred.
Key benefits
- Excellent source of high-quality, complete protein
- Very low in fat, especially saturated fat
- Carb-free, suitable for low-carb diets
- Provides essential B vitamins like B1, B6, and B12
- Source of minerals like phosphorus and selenium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of pan-broiling this pre-cooked ham creates a Maillard reaction on the surface, developing hundreds of new flavor compounds that aren't present in the boiled or steamed version.
Full nutrition (USDA data · scales with serving)
| Water | 71.1 g |
| Energy | 116 kcal |
| Energy | 486 kj |
| Protein | 20.9 g |
| Total lipid (fat) | 3.2 g |
| Ash | 3.8 g |
| Carbohydrate, by difference | 1.1 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.1 g |
| Sucrose | 0.32 g |
| Glucose | 0.72 g |
| Fructose | 0.01 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.94 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 322 mg |
| Potassium, K | 364 mg |
| Sodium, Na | 1163 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.27 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 37.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.51 mg |
| Riboflavin | 0.22 mg |
| Niacin | 7.4 mg |
| Pantothenic acid | 0.84 mg |
| Vitamin B-6 | 0.51 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 82.3 mg |
| Betaine | 6.3 mg |
| Vitamin B-12 | 0.42 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 13.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 44.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 37.0 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 |
| Vitamin K (Menaquinone-4) | 3.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.97 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 | 0.03 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.61 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.30 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.08 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.2 g |
| MUFA 18:1 c | 1.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.42 g |
| PUFA 18:2 | 0.34 g |
| PUFA 18:2 n-6 c,c | 0.33 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 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 | 0.01 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 | 0.02 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 18:1 t | 0.01 g |
| TFA 18:2 t,t | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 57.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.20 g |
| Threonine | 0.94 g |
| Isoleucine | 0.95 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Methionine | 0.50 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.84 g |
| Tyrosine | 0.68 g |
| Valine | 1.1 g |
| Arginine | 1.3 g |
| Histidine | 0.91 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 3.0 g |
| Glycine | 1.1 g |
| Proline | 0.90 g |
| Serine | 0.82 g |
| Hydroxyproline | 0.14 g |
FAQ
Is this ham ready to eat?
Yes, it is fully cooked and cured. Heating via pan-broiling is primarily for flavor, texture, and food safety if it has been stored for a while.
How is 'pan-broiled' different from frying?
Pan-broiling uses high, direct heat with little to no added fat, searing the surface quickly. Frying typically involves more oil and can be done at a lower temperature.
Can I use this in a salad?
Absolutely. Its lean, sliceable texture makes it perfect for dicing into salads like a Cobb or chef's salad, adding a savory, protein-rich element.
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 1.16 kcal/g · 72% calories from protein · 0.0 g fiber · 1.1 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: 3.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.