Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted

Pork, cured ham refers to meat taken from the hind leg of a pig that has undergone a preservation process known as curing. Traditional curing methods date back thousands of years and were originally developed as a way to preserve meat before refrigeration. The process typically involves salting, which draws moisture out of the meat and inhibits bacterial growth, in combination with aging and, in some cases, smoking. These methods impart distinctive flavors and textures that vary depending on curing duration and the combination of spices or smoking woods used. In many countries, especially across Europe, cured ham varieties have deep cultural significance. For example, Jamón Ibérico from Spain and Prosciutto di Parma from Italy are renowned for their complex flavors and long aging periods, often exceeding 12 months. In contrast, American-style hams, such as the one described here, are often cured with additional water (a process known as “water-added”) and heated or roasted for consumption. This produces a tender texture and modifies the flavor, making it more mild than dry-cured counterparts. The specific product in question is boneless, whole, separable lean only, water-added, heated and roasted ham. This indicates that only the lean portion of the ham is included, with added water to maintain juiciness and color, and that it has been cooked through roasting. Modern curing techniques incorporate not just salt but also nitrites or nitrates to prevent Clostridium botulinum growth and to stabilize color. Nitrites also contribute to the characteristic taste and color of cured meats. However, regulatory bodies such as the USDA strictly limit nitrite levels to ensure safety. Varieties of cured ham on the market range from country ham, which is saltier and drier, to city or wet-cured ham, like the one here, that retains moisture and is often packaged and sold refrigerated. Other related products include smoked ham, honey-roasted ham, and spiral-cut ham designed for holiday meals. Despite these varieties sharing a base ingredient — pork hind leg — differences in curing time, salt content, and preparation methods lead to wide culinary diversity. The enduring popularity of pork ham stems not only from its flavor but also from its versatility in cuisines worldwide. It can be served cold in sandwiches, incorporated into cooked dishes like soups and casseroles, or enjoyed as a centerpiece of celebratory meals. Its cultural relevance and diverse varieties make cured ham a food that bridges tradition and modern food processing.

In terms of nutrition, pork cured ham with added water is predominantly a protein-dense food relative to its caloric content. At roughly 117 kcal per 100 g, it offers about 17.99 g of protein, supplying all nine essential amino acids, including lysine, leucine, and valine — critical for tissue repair, immune function, and muscle synthesis. In fact, proteins such as tryptophan (0.169 g/100 g) and threonine (0.805 g/100 g) further underscore its role as a complete protein source. Alongside protein, this ham contains 4.39 g of total fat per 100 g, including approximately 1.424 g of saturated fat. While saturated fat is important for hormone production and cell membrane integrity, high intake is linked in population studies with elevated LDL cholesterol, a risk factor for cardiovascular disease. Ham also contains small amounts of monounsaturated and polyunsaturated fats, which have more favorable effects on heart health. The carbohydrate content is minimal (1.57 g total carbs, with all coming from intrinsic sugars), making this food naturally very low in carbs and suitable for low-carbohydrate or ketogenic diets. There is no dietary fiber, as expected for animal-derived products. Mineral content is notable. Ham is exceptionally high in sodium, with 1193 mg per 100 g, reflecting the curing process where salt is essential for preservation and flavor. While sodium is necessary for fluid balance and nerve function, excessive intake is linked to hypertension and increased cardiovascular risk, which makes mindful portion control important. Other minerals of note include phosphorus (270 mg), crucial for bone health and energy metabolism, and potassium (316 mg), which helps regulate blood pressure and fluid balance. Selenium (34.2 µg), a trace element abundant in many meats, plays a key role in antioxidant systems and thyroid hormone metabolism. Smaller amounts of iron (0.82 mg), zinc (1.82 mg), and magnesium (19 mg) further contribute to micronutrient coverage, though they are not as high as in redder cuts of meat such as beef. Vitamins in this ham include B vitamins — especially thiamin (0.362 mg) and niacin (5.797 mg) — which support energy metabolism and nervous system function. Vitamin B‑6 (0.394 mg) and Vitamin B‑12 (0.4 µg) assist in immune health and red blood cell production. Fat‑soluble vitamins, including vitamin A (13 µg RAE) and vitamin D (0.7 µg), are also present but in relatively modest amounts compared with fortified foods or fatty fish. Also worth noting is choline (74.2 mg), known for supporting liver health, neural tube development during pregnancy, and cognitive function. When compared with similar processed meats, like bacon or salami, cured ham often has less total fat and fewer calories per 100 g, though sodium levels can be similar or higher. Fresh pork cuts (e.g., loin or tenderloin) typically provide more iron and lower sodium since they lack curing additives. Thus, while cured ham contributes to protein and micronutrient needs, especially in low‑carb diets, its high sodium content warrants moderation, particularly for those managing blood pressure or kidney disease.

Source: USDA FoodData Central (FDC ID: 169148)