Pork, cured, ham and water product, slice, bone-in, separable lean only, heated, pan-broil

Cured ham refers to a traditional meat product made from the hind leg of a pig that has been treated with salt, nitrites, and often sugar before being aged or cooked. The process of curing dates back centuries and was developed originally to preserve meat before refrigeration. In modern production, ham is typically wet‑cured (brined) or dry‑cured (salt‑rubbed) and often smoked to add flavor. The specific product covered here — pork, cured ham and water product, bone‑in, pan‑broiled — includes added water as part of the product formulation to improve juiciness and yield. The bone‑in aspect produces distinctive flavor and texture in cooking compared to boneless varieties. Because ham is cured, it is usually fully cooked or requires only reheating before consumption. There are many global varieties of ham, from Spanish jamón ibérico and Italian prosciutto to American country ham. European hams often emphasize long, slow aging and minimal added ingredients, whereas American cured hams typically involve brining, smoking, and cooking steps. The curing and drying processes, along with factors like salt concentration, smoking wood type, and aging duration, all influence the flavor profile and texture. This pan‑broiled version is specifically heated after curing, giving it a browned exterior and intensified savory note. In culinary contexts, ham plays roles from everyday proteins in breakfast dishes to holiday centerpieces. Cultural approaches vary, with holiday hams often glazed or scored for presentation. From a nutritional standpoint, cured ham provides a dense source of complete protein and micronutrients like niacin, selenium, and B vitamins due to its animal origin. However, its preservation method — salting and curing — means it contains elevated sodium levels compared to fresh pork cuts. Understanding how curing impacts both flavor and nutrition is key when integrating ham into a balanced diet. Historically, ham’s development parallels human advances in food preservation. Salt curing was necessary before refrigeration and remains popular because it inhibits bacterial growth and enhances flavor. Today, industrial curing also uses nitrites to prevent botulism and stabilize color, though this practice has generated health discussions (covered later). Nonetheless, in moderation, cured ham remains a flavorful, protein‑rich food with deep culinary and cultural roots.

The nutrition profile of this pan‑broiled cured ham illustrates a classic characteristic of processed meats: concentrated protein with a significant sodium load. In a 3 oz (85 g) serving, it provides approximately 132 kcal, ~16.9 g of protein, ~6.6 g of total fat, and ~1.2 g of carbohydrates. Protein accounts for roughly half of its caloric content, underscoring its value as a muscle‑supporting food. It contains all essential amino acids, making it a source of complete protein with specific contributions to requirements for leucine, lysine, and valine — important for muscle maintenance and repair. Micronutrient highlights include selenium, niacin (vitamin B3), thiamin (vitamin B1), and vitamin B6, all of which play roles in energy metabolism and neurological function. Potassium, phosphorus, and iron also contribute meaningfully, though many values vary widely with portion size because ham’s composition depends on curing and added water content. For example, selenium supports antioxidant defenses, while niacin and thiamin are essential for carbohydrate metabolism and nervous system health. These vitamins and minerals are typically found in higher concentrations in lean animal proteins compared to plant sources. Fat composition shows modest saturated fat content relative to total fat, with about 2.2 g saturated fat per serving. While not without nutritional value, saturated fats are advised in moderation, especially in populations with cardiovascular risk factors. Carbohydrates are minimal, primarily from residual sugars or added ingredients during curing. Dietary fiber is absent, as expected for meat products. Compared to fresh pork cuts (like pork loin), this cured ham has similar protein but a markedly higher sodium content due to brining. It also contains preservatives like nitrites, which influence both flavor and health considerations. Animal meat is a dense source of bioavailable iron and B vitamins, whereas plant sources often lack complete amino acid profiles. This positions ham as beneficial for certain nutrient gaps but also necessitates mindful consumption, especially for sodium‑sensitive individuals. The high protein density makes ham popular in low‑carbohydrate and ketogenic diets, where protein supports satiety and lean tissue maintenance. However, its processed nature means it should be balanced with fresh vegetables, whole grains, and unsalted foods to mitigate dietary sodium and potential health risks. The interplay between nutrient strengths and processing limitations forms the basis for health discussions in the next sections.

Source: USDA FoodData Central (FDC ID: 168325)