Pork, cured, ham -- water added, shank, bone-in, separable lean only, unheated

Pork cured ham, especially the variety described here—water added, shank, bone‑in, separable lean only, unheated—refers to a cut of pork that has been salt‑cured to preserve it, enhance flavor, and improve shelf life. This specific form of ham originates from the hind leg of the pig, known as the shank or “ham” portion, which has historically been preserved through curing methods dating back thousands of years, when refrigeration was unavailable. The word “ham” itself comes from the Old English word _ham_, meaning the hollow or bend in the knee, referencing the pig’s leg. Over time, curing evolved from simple salt and air drying to include brining (soaking the meat in a salt and water solution) and the addition of nitrites or other preservatives to inhibit bacterial growth. This type of ham may be found in butcher shops, artisan producers, and in industrially prepared forms. There are many varieties of ham reflective of regional culinary traditions. For example, country ham in the United States is a dry‑cured product typically aged for months to a year, resulting in a very intense salty flavor. In contrast, Prosciutto crudo from Italy is dry‑cured and aged for long periods, leading to delicate, sweet yet cured meat. Jamón Serrano and Jamón Ibérico from Spain are famous hams that reflect different breeds of pigs and curing techniques; Jamón Ibérico in particular comes from the prized Iberian pig and often features rich, nutty fats. Wet‑cured hams, like those used for sliced deli ham or spiral hams, involve injecting the meat with a brine solution and often include sweeteners or flavorings. The ham in question is “water added,” meaning water and often brine solutions have been incorporated during processing to enhance juiciness and increase yield. “Separable lean only” indicates that the nutritional values reflect only the lean portion, excluding visible fat, which is important for nutritional databases. Bone‑in ham is presented with the bone left intact, which can contribute flavor but complicates precise portioning. Historically, cured ham was a survival food for agrarian societies through winter months, prized for its long shelf life without refrigeration. Today its production blends centuries‑old techniques with modern food safety practices. Curing not only preserves but also develops distinctive savory flavors through salt penetration and enzymatic changes during aging. Yet the high salt content, an intrinsic part of curing, means that while flavorful, ham is often high in sodium and should be balanced with fresh, low‑sodium foods in the diet. (营养数据列表

A detailed analysis of the nutrition of pork cured ham reveals a profile characteristic of a lean protein source with minimal carbohydrates and fats but an extremely high sodium burden. Based on USDA data quantified for a 100‑gram serving of this ham cut (shank, bone‑in, separable lean only), it provides ≈91 calories, ≈18.65 grams of protein, ≈1.87 grams of total fat, and ≈0.71 grams of carbohydrates. (recipal.com) Protein and Amino Acids: Protein constitutes a major part of this meat’s nutrient makeup. The 18.65 g of protein per 100 g serving contributes about 37% of the daily value for a typical adult diet, based on a 2,000‑calorie reference. This makes it a high‑quality complete protein, providing all essential amino acids including leucine, isoleucine, lysine, and valine, which are key for muscle maintenance and repair. Notably, amino acids such as histidine and tryptophan are present in high relative amounts, supporting roles in hemoglobin formation and neurotransmitter synthesis. (营养数据列表) Fat Composition: Although relatively low in total fat (≈1.87 g), this category includes saturated fats (~0.592 g) and minor amounts of trans fats (~0.012 g). The lean designation means visible fat is minimized; however, cured ham fat still contributes to flavor. Saturated fats, while modest here, may be a consideration for people monitoring cardiovascular risk. Carbohydrates and Sugars: Carbohydrates are negligible at ~0.71 g per 100 g, with total sugars contributing the same amount. There is no significant dietary fiber. This low carbohydrate load makes ham compatible with low‑carb and ketogenic nutritional plans. Micronutrients: This ham provides a range of essential vitamins and minerals. Most notable is selenium, a trace element where ~73% of daily value is achieved per 100 g, important for thyroid function and antioxidant defenses. It also supplies thiamin (B1), riboflavin (B2), niacin (B3), vitamin B6, and vitamin B12, which support energy metabolism and neurological health. Minerals such as iron (0.76 mg), potassium (229 mg), and zinc (1.99 mg) are present, though levels are modest relative to protein and selenium. (营养数据列表) Sodium Concern: The defining nutritional caveat is sodium: ≈1040 mg per 100 g, which represents about 43% of the general recommended daily sodium limit (2,300 mg). Regular intake of high‑sodium foods can contribute significantly to total daily sodium load, and chronic excess is linked to elevated blood pressure risk and cardiovascular disease consequences. Comparisons: Compared to fresh pork cuts (e.g., pork loin or tenderloin, which may provide similar protein with much lower sodium), cured ham’s nutritional profile stands out for sodium and preservative content. Compared to other processed meats like bacon or salami, this lean ham is relatively lower in fat but still high in sodium. Compared to poultry or fish like chicken breast or salmon, it lacks omega‑3 fatty acids but delivers a rich spectrum of B vitamins. Nutrient Density: On the nutrient density spectrum, this ham offers a dense source of protein and several B vitamins per calorie, but its sodium density means it should be paired with fresh vegetables, whole grains, and low‑sodium foods to balance overall dietary patterns. (recipal.com

Source: USDA FoodData Central (FDC ID: 168336)