bone-in ham
Also known as: ham on the bone
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Also known as: ham on the bone
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Bone-in ham is a nutrient-dense source of high-quality protein, B vitamins, and essential minerals like selenium and zinc. While it supports muscle repair and immune health, it is often high in sodium, so it should be consumed in moderation by those monitoring their salt intake.
A 100g serving of bone-in ham contains approximately 22.27g of protein. This makes it an excellent source of complete protein, providing all the essential amino acids necessary for body function and muscle maintenance.
Yes, bone-in ham is very keto-friendly as it contains only 0.52g of carbohydrates per 100g. However, be cautious of hams with honey, maple, or brown sugar glazes, as these can significantly increase the carb count.
Natural bone-in ham is gluten-free. However, some processed hams or those sold with pre-applied glazes and spice packets may contain gluten-based thickeners or additives, so it is important to check the ingredient label.
Most bone-in hams are sold fully cooked and only require reheating. Place the ham in a roasting pan, cover with foil, and bake at 325°F (163°C) until the internal temperature reaches 140°F (60°C), which usually takes 15-20 minutes per pound.
The bone is highly flavorful and should be saved to make stocks, broths, or soups. It is traditionally used to add depth and a smoky flavor to split pea soup, lentil stew, or slow-cooked beans.
Once cooked or removed from its original vacuum-sealed packaging, bone-in ham will stay fresh for 3 to 5 days in the refrigerator. Ensure it is wrapped tightly in foil or stored in an airtight container to prevent it from drying out.
bone-in ham is a versatile ingredient found in cuisines around the world. With 176 calories per 100g and 22.27 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Yes, you can freeze bone-in ham for 1 to 2 months for optimal quality. Wrap it tightly in plastic wrap followed by heavy-duty aluminum foil or a freezer bag to protect it from freezer burn.
Bone-in ham is generally considered more flavorful and juicy because the bone conducts heat during cooking and imparts flavor to the meat. While boneless ham is easier to slice, bone-in ham offers a better texture and the added benefit of the leftover bone for cooking.
With 176 calories and over 22g of protein per 100g, bone-in ham can be part of a weight loss diet because high protein intake promotes satiety. To keep it lean, trim away the visible outer layer of fat before eating and avoid sugary glazes.