Cured ham
Categories
| Macros | per 100 g |
|---|---|
| Calories | 230 kcal |
| Protein | 25.9 g |
| Fat | 13.2 g |
| Carbs | 0.6 g |
Cured ham is pork leg that has been preserved through salting, drying, and sometimes smoking, and is typically eaten in thin slices as a charcuterie item, in sandwiches, or as part of cooked dishes. Per 100 g, it provides 230 kcal, 25.9 g of protein, 13.2 g of fat, and just 0.6 g of carbohydrates with no dietary fibre, making it a high-protein, very low-carb food. Sodium content is notably high at 2,050 mg per 100 g, a direct result of the curing process; it also contains 256 mg of potassium and 228 mg of phosphorus. On the vitamin side, cured ham supplies 153.8 mg of choline and 5.3 mg of niacin per 100 g. No glycemic index is available, as the carbohydrate content is negligible. Compatible with gluten-free, dairy-free, keto, and low-FODMAP dietary patterns.
How many calories in cured ham?
Cured ham contains 230 kcal per 100 g. A typical thin-sliced serving of around 30 g would provide approximately 69 kcal.
How much sodium is in cured ham?
Cured ham contains 2,050 mg of sodium per 100 g, which is high due to the salt used in the curing process. Even a small 30 g serving delivers around 615 mg of sodium.
Is cured ham keto-friendly?
Yes, cured ham is well suited to a keto diet, with only 0.6 g of carbohydrates per 100 g and a high protein content of 25.9 g. Its fat content of 13.2 g per 100 g also fits the macronutrient profile typical of ketogenic eating.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 230 kcal |
| Protein | 25.9 g |
| Fat | 13.2 g |
| Carbs | 0.60 g |
| Sugars | 0.33 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 5.2 g |
| Monounsaturated | 6.7 g |
| Polyunsaturated | 1.6 g |
| Trans | 0 g |
| Omega-3 | 0.065 g |
| Omega-6 | 1.2 g |
| Cholesterol | 82.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 14.0 mg |
| Iron | 0.97 mg |
| Magnesium | 17.0 mg |
| Phosphorus | 228 mg |
| Potassium | 256 mg |
| Sodium | 2050 mg |
| Zinc | 1.6 mg |
| Copper | 0.090 mg |
| Manganese | 0.012 mg |
| Selenium | 13.0 mcg |
| Iodine | 1.4 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0.60 mcg |
| Vitamin E | 0.21 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.41 mg |
| Riboflavin (B2) | 0.19 mg |
| Niacin (B3) | 5.3 mg |
| Pantothenic acid (B5) | 0.60 mg |
| Vitamin B6 | 0.35 mg |
| Folate (B9) | 1.5 mcg |
| Vitamin B12 | 0.70 mcg |
| Choline | 154 mg |
