1 serving (28 grams) contains 55 calories, 7.8 grams of protein, 2.3 grams of fat, and 0.1 grams of carbohydrates.
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Nutrition Information
Calories |
109.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 39.2 mg | 13% | |
| Sodium | 1512 mg | 65% | |
| Total Carbohydrates | 0.2 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 15.6 g | 31% | |
| Vitamin D | 20.2 mcg | 101% | |
| Calcium | 5.6 mg | 0% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 285.6 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cured ham
Cured ham is a pork product that has been preserved through salting, smoking, or air-drying, originating from culinary traditions in Europe, primarily Spain and Italy. Common types include Serrano ham, Prosciutto di Parma, and Jamón Ibérico, widely enjoyed for their intense flavors and distinct textures. Nutritionally, cured ham is rich in protein, providing approximately 20-30 grams per 100 grams, and contains significant amounts of sodium due to the curing process. It is also a source of key vitamins like B12 and minerals such as phosphorus and zinc, though its relatively high fat content, particularly saturated fat, should be considered in daily dietary plans. Portions moderate in size can complement a balanced diet when consumed occasionally, but regular consumption may not align with low-sodium or low-fat diets.
Health Benefits
- Rich in vitamin B12, which supports red blood cell formation and nerve function.
- Provides high-quality protein essential for muscle repair and overall growth.
- Contains zinc, a mineral critical for immune system health and wound healing.
Dietary Considerations
Selection and Storage
Store cured ham in a cool, dry place, ideally wrapped in wax paper or parchment to retain its texture while preventing drying out. Refrigerate once sliced and consume within a few days.
Common Questions About Cured ham Nutrition
Is cured ham high in protein?
Yes, cured ham is high in protein, typically containing about 20-25 grams of protein per 100 grams. It is an excellent source of protein for muscle building and repair. However, it also contains high levels of sodium, so intake should be moderated.
Can I eat cured ham on a keto diet?
Yes, cured ham can be consumed on a keto diet as it is low in carbohydrates, usually containing less than 1 gram of carbs per 100 grams. However, check the ingredient list for added sugars or carbs, as some flavored or processed varieties might not be suitable.
What are the health benefits or concerns of eating cured ham?
Cured ham provides protein and essential vitamins like B6 and B12, which are important for energy metabolism. However, it is high in sodium and often contains nitrates or nitrites, which may pose health risks if consumed excessively. Moderation is key, especially for individuals with hypertension or heart concerns.
What is the recommended portion size of cured ham?
A recommended portion size for cured ham is around 50-75 grams per serving, which provides approximately 100-150 calories and 10-18 grams of protein. This keeps sodium and calorie intake moderate while enjoying its flavor and nutrition.
How does cured ham compare to other processed meats like bacon or salami?
Cured ham is typically lower in fat than bacon and salami, but it has similar sodium levels. For example, 100 grams of ham has around 200-300 calories, while salami contains over 400 calories due to its higher fat content. Cured ham is often considered a leaner option among processed meats.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Cured ham DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
