Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted

Pork cured ham is a processed pork product derived from the hind leg of a pig that has undergone a curing process to enhance flavor, tenderness, and shelf life. Curing dates back thousands of years, originally as a preservation method using salt, sometimes sugar, smoke, and nitrites. Traditional cured hams are iconic in many culinary cultures — from Spanish Jamón Ibérico to Italian Prosciutto di Parma — where lengthy air drying creates complex flavors and bioactive peptides. Modern cured hams, like the low‑sodium extra lean variety covered here, are roasted after being cured and trimmed of excess fat to reduce calorie and sodium content while retaining primal ham flavor. Within the category, several variants exist: country‑style hams, salt‑cured hams, smoked hams, and water‑added, cooked hams sold sliced in delis. “Low‑sodium” versions reduce the salt content compared with classic hams, but still contain substantial amounts compared to fresh pork, reflecting curing’s core role in preservation. Curing uses salt to draw moisture out — slowing bacterial growth and intensifying taste. In the United States, the USDA regulates definitions and processing standards for ham products, including labeling requirements for sodium, added ingredients, and cooking instructions. Because ham is a processed meat, it contrasts with fresh roasted pork cuts (like pork loin or tenderloin) that are minimally processed and contain far less sodium. A typical traditional cured and aged ham, such as Iberico or Serrano, continues to mature for months to years before consumption and is often consumed thinly sliced as part of charcuterie. Cured ham’s historical importance stems from preservation before refrigeration. Salt curing and smoking prevented spoilage in warm months; today, these techniques are valued both for food safety and flavor development. The term 'boneless, extra lean' indicates that manufacturers trimmed much of the fat, offering a leaner protein source. The variation “low sodium” uses brines with reduced salt or substitutes like potassium chloride to maintain taste while moderating sodium content. Nonetheless, compared to fresh pork, cured ham has characteristic pink coloration due to nitrites binding meat myoglobin. This chemistry — central to the curing process — also introduces health debates, as nitrites can form nitroso compounds under certain conditions. Regardless, boneless, extra lean cured ham remains popular for sandwiches, salads, and cooked entrées, valued for high complete protein and rich micronutrient profile.

The nutrition of pork cured ham revolves around its protein‑dominant macronutrient profile and high sodium content. Per 100 grams, this item delivers 22.0g protein, providing all essential amino acids necessary for tissue repair, immune function, and muscle protein synthesis. This surpasses many other protein sources on a weight basis — for example, comparable servings of roasted chicken breast deliver roughly 31g protein but with minimal sodium. Protein quality impacts satiety and metabolic rate, making ham a valuable inclusion in balanced meals when consumed in moderation. Fat content in this ham is 7.7g total fat, including about 2.624g saturated fat and a larger proportion of monounsaturated fats (~3.76g). Monounsaturated fats, when replacing saturated fats in the diet, are linked to improved lipid profiles, but the total saturated fat content still necessitates cautious portion control in heart‑health conscious diets. Carbohydrates are minimal at 0.5g, essentially making the food virtually carbohydrate‑free, which is ideal for low‑carb or ketogenic dietary patterns. The fat and protein combination yields 165 calories per 100g serving, suitable for muscle support without excessive caloric load. In micronutrients, pork cured ham is not trivial. Potassium (~362mg) supports electrolyte balance and vascular function, though high sodium intake can blunt the benefits of high potassium. Selenium (~19.5 µg) is a notable antioxidant cofactor important in thyroid hormone metabolism and immune defense. B vitamins — including thiamin (~0.74mg), niacin (~5.32mg), vitamin B6 (~0.35mg), and B12 (~0.68 µg) — enhance energy metabolism and neurological function. Minerals such as iron (1.4mg) and zinc (2.63mg) contribute to oxygen transport and immune competency. Comparatively, cured ham delivers similar B vitamin levels to other meats like roasted pork loin, but its sodium content (969mg per 100g) far exceeds that of unprocessed counterparts — fresh roasted pork loin contains under 100mg sodium absent added salt. Sodium, while essential for nerve conduction and fluid balance, becomes a risk factor at high intakes, potentially elevating blood pressure in salt‑sensitive individuals. Other nutritional features include negligible fiber, sugar, vitamin C, or vitamin K; this is expected for an animal‑derived product devoid of plant components. Riboflavin, niacin, and B6 values reflect pork’s position as a rich source of these vitamins relative to recommended daily values. Compared with other processed meats like salami or sausages, this extra lean ham has lower fat and calories but still shares the processing profile that brings sodium and curing additives into play. When evaluating nutrient density, pork cured ham is dense in protein and select micronutrients but must be balanced with lower‑sodium foods and plant‑based fiber sources in a healthy meal plan to mitigate potential health risks.

Source: USDA FoodData Central (FDC ID: 169906)