Presunto

Meat

Item Rating: 57/100

1 serving (30 grams) contains 44 calories, 6.3 grams of protein, 1.5 grams of fat, and 0.4 grams of carbohydrates.

Nutrition Information

1 cup (236.2g)

Calories		342.5
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		118.1 mg	39%
Sodium		2834.6 mg	123%
Total Carbohydrates		3.5 g	1%
	Dietary Fiber	0 g	0%
	Sugars	1.2 g
protein		49.6 g	99%
Vitamin D		0 mcg	0%
Calcium		23.6 mg	1%
Iron		2.4 mg	13%
Potassium		590.6 mg	12%

* 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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 106 cal (33.3%)

Protein: 198 cal (62.3%)

Carbs: 14 cal (4.4%)

About Presunto

Presunto, a cured ham popular in Portuguese cuisine, originates from traditional European methods of preserving pork through salting and drying. The meat is typically air-dried for months, yielding a savory, high-protein delicacy often served thinly sliced as an appetizer or incorporated into meals. Nutritionally, presunto is rich in protein (21g per 100g), providing a substantial contribution to muscle maintenance and repair. It is relatively low in carbohydrates (1.5g) but contains moderate fat (5g), primarily saturated, which should be consumed in moderation. While it lacks fiber, vitamin C, and vitamin D, it offers minimal amounts of calcium and iron, promoting healthy bones and red blood cell formation.

Health Benefits

• Supports muscle health due to its high protein content (21g per 100g).
• Promotes bone health with trace amounts of calcium, contributing to bone density maintenance.
• Aids red blood cell production from its iron content (1mg per 100g).

Dietary Considerations

Allergens: Contains none

Suitable for: Low-carb diets, ketogenic diets

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets (due to curing process salt content)

Selection and Storage

Store presunto in a cool, dry place or refrigerated once opened. Wrap tightly to preserve moisture and flavor, and consume within recommended dates for freshness.

Common Questions About Presunto Nutrition

Is presunto high in protein?

Yes, presunto is a good source of protein, containing approximately 21 grams of protein per 100 grams. This makes it a high-protein food, which is beneficial for muscle repair and growth.

Can I eat presunto on a keto diet?

Yes, presunto is compatible with a keto diet due to its low carbohydrate content—just 1.5 grams of carbs per 100 grams. Its moderate fat content also aligns well with keto’s macronutrient requirements.

What are the health benefits or risks of eating presunto?

Presunto offers high-quality protein and provides essential nutrients like iron and B vitamins. However, its high sodium content (1,200 mg per 100 grams) could be a concern for people watching their salt intake or managing conditions like hypertension.

What is the recommended portion size for presunto?

A standard serving size of presunto is typically around 30–50 grams. This provides 43–73 calories and approximately 6–10 grams of protein while helping to manage sodium intake.

How does presunto compare to prosciutto?

Presunto and prosciutto are both dry-cured hams, but presunto (Portuguese) is typically saltier and denser than Italian prosciutto. Nutritionally, both are similar, but presunto may contain slightly more sodium depending on the brand.

Data Sources & Scientific References