Pork, cured, ham and water product, slice, boneless, separable lean and fat, heated, pan-broil

Cured ham is a pork product derived from the hind leg of a pig that undergoes a preservation process involving salt, curing agents (often nitrates or nitrites), and water brining to enhance flavor and extend shelf life. Traditional cured hams have a long heritage in many cultures, from European styles like Prosciutto di Parma and Serrano ham to more modern wet‑cured and commercially processed variants. The specific USDA entry “Pork, cured, ham and water product, slice, boneless, separable lean and fat, heated, pan‑broil” refers to a commercially prepared ham slice that has been cured and heated by pan‑broiling, then sold typically ready to eat or for quick heating. The curing process originally evolved as a method to preserve meat before refrigeration, using salt and spices to reduce water activity and inhibit spoilage microbes. Over centuries, producers have refined these techniques. Dry‑cured hams like traditional Prosciutto are air‑dried and aged for months to develop depth of flavor and a dense, sliceable texture without initial cooking. By contrast, wet‑cured or brined hams inject a salt‑water solution into the meat, which retains moisture and yields a juicier end product. Many commercial products also add sugar, nitrites/nitrates, and phosphates to control color and prevent bacterial growth. In the U.S., cured hams are classified based on whether they are cooked at the processing plant (fully cooked), require cooking, or are only partially cooked. The pan‑broiled product represented here has been heated after curing, indicating it’s essentially ready to eat but may be reheated for flavor. Labeling typically specifies added water content — an important detail because added water can dilute protein content and increase weight, affecting both nutrition and cooking behavior. Unlike dry‑cured hams, which can sometimes be stored without refrigeration for limited periods, wet‑cured hams generally require refrigeration to maintain quality and safety. This variety’s primary culinary use is as a protein‑rich inclusion in breakfasts, sandwiches, salads, and cooked entrées. Overall, while cured ham has a rich culinary history and remains popular globally, its composition and processing differentiate it markedly from fresh pork cuts. It leverages centuries‑old preservation techniques to deliver a savory, flavorful meat product that fits easily into modern meal planning but requires mindful consumption due to its processing and sodium content.

The pan‑broiled cured ham slice delivers 169 calories per 136g serving, with 20.5g of high biological value protein, which provides the complete set of essential amino acids needed for tissue repair, enzyme production, and muscle maintenance. This makes cured ham a convenient source of protein in meals where lean meats like chicken or turkey might also be used. In comparison, a lean pork chop (broiled) provides around similar protein per serving but with markedly less sodium. Fat content in this ham is moderate, at 7g total fat with 2.1g of saturated fat, which is lower than many red meats but still a contributor to calorie density. Saturated fats can influence LDL cholesterol levels when consumed in excess. The carbohydrate content is low at 6.4g, though notably, nearly all of that is sugars, a component introduced by the cure solution and added water in processing. Dietary fiber is absent, as expected for animal products. One of the standout features in the profile is the very high sodium content — nearly 1889mg per slice — which represents about 82% of an adult’s recommended daily limit of 2300mg. High sodium is a hallmark of cured and processed meats, as salt plays a central role in curing and flavor. The mineral profile also supplies significant potassium (~370mg) and iron (~1mg); potassium helps regulate fluid balance and muscle function, while iron supports red blood cell formation. B‑vitamin content is noteworthy — including thiamin, riboflavin, niacin, and vitamin B12 — which facilitate energy metabolism and nervous system health. Vitamin D is present in a modest amount due to the animal origin of the meat. Compared to fresh roasted pork, cured pan‑broiled ham will generally have higher sodium and lower moisture retention, changing both flavor and nutrient ratios. It’s important to note that the nutritional profile can vary depending on curing technique (wet vs dry), added ingredients, and cooking method. While it’s protein‑dense and nutrient‑rich in several micronutrients, the cured ham’s processed nature and sodium load distinguish it from unprocessed lean meats and must be considered in dietary planning.

Source: USDA FoodData Central (FDC ID: 169168)