💎 Key Nutrients
What Is Pork, Cured, Ham, Boneless, Extra Lean, Roasted? Origin and Varieties
Pork ham has long been a staple in global cuisines, prized for its rich flavor and adaptability. Specifically, pork, cured, ham, boneless, extra lean, roasted refers to a cut of pork that has undergone curing—a preservation and flavoring process—and roasting, resulting in a leaner product with reduced fat content compared to traditional hams. Curing is a centuries‑old technique involving the application of salt, nitrates, and sometimes sugar and spices to pork to inhibit bacterial growth and develop complex flavor profiles. Historically, curing evolved as a survival strategy in pre‑refrigeration eras; salt was a valuable preservative that allowed rural communities to extend the shelf life of pork beyond what cold storage could achieve. Over time, this practice became regionalized into iconic foods like American country ham, Spanish jamón, Italian prosciutto, German Schwarzwälder Schinken, and French Jambon de Bayonne.
The lean, roasted variety differs from traditional dry‑cured hams in that it has reduced fat (around 5% fat) and is typically roasted after curing to further enhance texture and flavor while achieving a cooked finished product that can be eaten without additional cooking. While dry‑cured hams like prosciutto are often eaten thin‑sliced and uncooked, extra lean roasted ham is more versatile in modern meal prep—suitable for sandwiches, salads, and cooked entrées. The boneless format is another convenience feature: removing the bone simplifies slicing and portioning for home cooks and commercial kitchens alike.
At a culinary level, lean roasted ham strikes a balance between the savory richness associated with cured pork and a relatively lighter nutritional profile due to its lower fat content. This makes it an appealing protein source in many dietary patterns, from low‑carbohydrate plans to high‑protein meal regimens. However, the curing process still imparts high sodium and potential chemical preservatives, which have implications for health and storage (discussed in later sections). Despite these concerns, lean roasted ham remains a popular choice for holiday meals and everyday dishes, offering a nuanced flavor ranging from subtly sweet to deeply smoky depending on seasoning and roasting techniques.
Nutrition Profile: A Detailed Breakdown
A deep dive into the nutrition profile of pork, cured, ham, boneless, extra lean, roasted reveals a nutrient‑dense profile with important macro and micronutrients that are both beneficial and worth monitoring. According to detailed USDA data, one cup (140 g) of this ham provides roughly 203 kcal, ~29.3 g protein, ~7.7 g total fat, ~2.1 g carbohydrates, and negligible sugars or fiber. turn0(My Food Data)
Protein: At ~29.3 g per serving, this ham contributes significantly to daily protein needs, making it an excellent source of complete protein with all essential amino acids. Complete proteins are the foundation for muscle maintenance, immune function, and enzyme production, and this meat offers nearly 60% of the daily value for protein in a single serving. turn0(My Food Data)
Fat: While categorized as extra lean, the ham still delivers ~7.7 g of total fat per serving, including ~2.5 g saturated fat. Saturated fat has implications for heart health when consumed in excess; current dietary guidelines suggest limiting saturated fat intake to less than 10% of total daily calories. Compared with redder, fattier pork cuts, extra lean roasted ham provides a modest fat contribution, aligning with lean protein choices in balanced diets. turn0(My Food Data)
Sodium: One of the most striking features is the high sodium content (~1,684 mg) per 140 g serving, often equating to 70–80% of the recommended daily maximum. Salt is integral to the curing process, both for flavor and safety, but such elevated sodium can contribute to fluid retention and increased blood pressure in sensitive individuals. turn0(My Food Data)
Micronutrients: Ham contributes useful levels of vitamin B1 (thiamin), B6, B12, phosphorus, selenium, and potassium. Thiamin, for instance, plays a crucial role in energy metabolism and nerve function, while selenium is important for thyroid and immune health. Phosphorus supports bone structure and DNA maintenance, and potassium is essential for maintaining fluid balance and supporting cardiovascular function. turn0(My Food Data)
This profile illustrates that while lean roasted ham can be a nutritious protein source, its very high sodium and low fiber content make it less optimal as a daily staple without careful dietary planning. Contrasting it with other proteins like grilled poultry, fish, or plant‑based proteins reveals that ham provides more sodium and similar protein levels, with less heart‑healthy fats and no dietary fiber.
⚖️ Comparisons
Vs. Chicken Breast
Chicken breast is lower in sodium and saturated fat while offering similar high protein per serving.
Vs. Turkey Breast
Turkey breast provides similar protein with less sodium and almost zero saturated fat.
Vs. Prosciutto
Prosciutto is dry‑cured and often higher in sodium and fat density per ounce.
🧊 Storage Guide
❄️
Fridge
3–5 days for cooked ham
🧊
Freezer
1–2 months for best quality
⚠️ Signs of
Spoilage:
- smell: Sour or off odor
- visual: Discoloration, slimy surface
- texture: Sticky or tacky feel
- when to discard: Any mold or pungent smell
👥 Special Considerations
elderly
Why: High sodium may worsen hypertension.
Recommendation: Moderate intake with attention to blood pressure.
athletes
Why: High protein supports muscle recovery; watch sodium and preservatives.
Recommendation: Can be useful for post‑exercise protein but balance with fresh foods.
children
Why: High sodium may affect developing systems; protein is beneficial in moderation.
Recommendation: Small servings occasionally.
pregnancy
Why: Processed meats carry a risk of contamination; high sodium is also a concern.
Recommendation: Limit intake and ensure thorough heating to avoid Listeria risk.
breastfeeding
Why: High sodium intake can affect milk composition and maternal blood pressure.
Recommendation: Moderate portions, choose low‑sodium options.
🔬 Detailed Nutrition Profile (USDA)
Common Portions
1.00 cup
(140.00g)
3.00 oz
(85.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 67.6700 | g |
| Energy | 145.0000 | kcal |
| Energy | 607.0000 | kJ |
| Protein | 20.9300 | g |
| Total lipid (fat) | 5.5300 | g |
| Ash | 4.3700 | g |
| Carbohydrate, by difference | 1.5000 | g |
| Fiber, total dietary | 0.0000 | g |
| Total Sugars | 0.0000 | g |
| Calcium, Ca | 8.0000 | mg |
| Iron, Fe | 1.4800 | mg |
| Magnesium, Mg | 14.0000 | mg |
| Phosphorus, P | 196.0000 | mg |
| Potassium, K | 287.0000 | mg |
| Sodium, Na | 1203.0000 | mg |
| Zinc, Zn | 2.8800 | mg |
| Copper, Cu | 0.0790 | mg |
| Manganese, Mn | 0.0540 | mg |
| Selenium, Se | 19.5000 | µg |
| Vitamin C, total ascorbic acid | 0.0000 | mg |
| Thiamin | 0.7540 | mg |
| Riboflavin | 0.2020 | mg |
| Niacin | 4.0230 | mg |
| Pantothenic acid | 0.4030 | mg |
| Vitamin B-6 | 0.4000 | mg |
| Folate, total | 3.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 3.0000 | µg |
| Folate, DFE | 3.0000 | µg |
| Choline, total | 85.1000 | mg |
| Betaine | 5.7000 | mg |
| Vitamin B-12 | 0.6500 | µg |
| Vitamin B-12, added | 0.0000 | µg |
| Vitamin A, RAE | 0.0000 | µg |
| Retinol | 0.0000 | µg |
| Carotene, beta | 0.0000 | µg |
| Carotene, alpha | 0.0000 | µg |
| Cryptoxanthin, beta | 0.0000 | µg |
| Vitamin A, IU | 0.0000 | IU |
| Lycopene | 0.0000 | µg |
| Lutein + zeaxanthin | 0.0000 | µg |
| Vitamin E (alpha-tocopherol) | 0.2500 | mg |
| Vitamin E, added | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 32.0000 | IU |
| Vitamin D (D2 + D3) | 0.8000 | µg |
| Vitamin D3 (cholecalciferol) | 0.8000 | µg |
| Vitamin K (phylloquinone) | 0.0000 | µg |
| Vitamin K (Dihydrophylloquinone) | 0.0000 | µg |
| Fatty acids, total saturated | 1.8100 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0200 | g |
| SFA 12:0 | 0.0200 | g |
| SFA 14:0 | 0.0900 | g |
| SFA 16:0 | 1.1200 | g |
| SFA 18:0 | 0.5700 | g |
| Fatty acids, total monounsaturated | 2.6200 | g |
| MUFA 16:1 | 0.2400 | g |
| MUFA 18:1 | 2.3800 | g |
| MUFA 20:1 | 0.0000 | g |
| MUFA 22:1 | 0.0000 | g |
| Fatty acids, total polyunsaturated | 0.5400 | g |
| PUFA 18:2 | 0.4800 | g |
| PUFA 18:3 | 0.0600 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:4 | 0.0000 | g |
| PUFA 20:5 n-3 (EPA) | 0.0000 | g |
| PUFA 22:5 n-3 (DPA) | 0.0000 | g |
| PUFA 22:6 n-3 (DHA) | 0.0000 | g |
| Cholesterol | 53.0000 | mg |
| Phytosterols | 0.0000 | mg |
| Tryptophan | 0.2510 | g |
| Threonine | 0.9310 | g |
| Isoleucine | 0.9180 | g |
| Leucine | 1.6610 | g |
| Lysine | 1.7750 | g |
| Methionine | 0.5530 | g |
| Cystine | 0.3150 | g |
| Phenylalanine | 0.9040 | g |
| Tyrosine | 0.6870 | g |
| Valine | 0.9080 | g |
| Arginine | 1.3600 | g |
| Histidine | 0.7500 | g |
| Alanine | 1.2360 | g |
| Aspartic acid | 1.9830 | g |
| Glutamic acid | 3.4130 | g |
| Glycine | 1.0880 | g |
| Proline | 0.8940 | g |
| Serine | 0.8570 | g |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 167871)
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