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country ham.

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Recipes with country ham + Add to pantry

SERVING

CALORIES

220

PROTEIN

28g

CARBS

FAT

12g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories220kcal—

Protein28g56%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat12g15%

Saturated fat4.5g23%

Cholesterol75mg25%

Water50g—

MINERALS

Sodium2200mg96%

Potassium350mg7%

Calcium10mg1%

Iron1.8mg10%

Magnesium25mg6%

Phosphorus215mg17%

Zinc2.5mg23%

Copper0.09mg10%

Manganese0.01mg0%

Selenium36.5µg66%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.06mg0%

Vitamin K0.30µg0%

Thiamin (B1)0.65mg54%

Riboflavin (B2)0.28mg22%

Niacin (B3)6.8mg43%

Pantothenic acid (B5)0.70mg14%

Vitamin B60.40mg24%

Folate (B9)0µg0%

Vitamin B120.70µg29%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup150g

1 tablespoon9.4g

1 teaspoon3.1g

1 oz28.4g

1 lb453.6g

1 ml0.6g

1 liter625g

1 piece100g

HEALTH BENEFITS

Why eat it.

✓Rich source of complete protein, essential for muscle building and repair.
✓Provides significant amounts of B vitamins, particularly niacin (B3) and thiamine (B1), which support energy metabolism.
✓Good source of selenium, a powerful antioxidant that helps protect cells from damage and supports thyroid function.
✓Contains phosphorus, a key mineral for building and maintaining strong bones and teeth.

COOKING TIPS

In the kitchen.

1Due to its high salt content from the curing process, country ham must be soaked in water for 12-24 hours before cooking, changing the water several times.
2After soaking, simmer the ham gently in a large pot of fresh water until tender before proceeding to bake, glaze, or fry it.
3Slice country ham paper-thin to serve. Its intense, salty, and savory flavor is best enjoyed in small portions.
4Use the pan drippings from frying country ham slices mixed with black coffee to create a traditional Southern sauce known as red-eye gravy.

STORAGE

Keep it fresh.

An uncut, whole, cured country ham can be stored without refrigeration in a cool, dry, well-ventilated place for up to a year.
Once cut, wrap the ham tightly in plastic wrap or foil and refrigerate. It will keep for up to one week.
Cooked country ham should be stored in an airtight container in the refrigerator and consumed within 3 to 5 days.

FAQ

Frequently asked questions.

Is country ham healthy?

Country ham is a dense source of high-quality protein, B vitamins, and minerals like selenium. However, because it is dry-cured with large amounts of salt, it is very high in sodium and should be consumed in moderation, especially by those with hypertension.

How much protein is in country ham?

Country ham is very high in protein, providing approximately 28g per 100g serving. This makes it an excellent food for muscle building, repair, and maintaining satiety.

Is country ham keto-friendly?

Yes, country ham is highly keto-friendly as it contains 0g of carbohydrates and a moderate fat content of 12g per 100g. It is an ideal protein source for those following strict low-carb or ketogenic diets.

What does country ham taste like?

Country ham has an intense, deeply savory, and very salty flavor profile, often accompanied by smoky notes. Its texture is much firmer and drier than standard 'city' ham due to the long aging and curing process.

Do I need to soak country ham before cooking?

Yes, it is standard practice to soak country ham in cold water for 12 to 24 hours before cooking. This helps leach out excess salt and partially rehydrates the meat, improving both the flavor and texture.

How do you cook country ham?

The most common method is to slice it thinly and pan-fry it briefly on each side until the fat is translucent. Whole hams can also be slow-baked after a thorough soaking, often finished with a glaze to balance the saltiness.

How do you store country ham?

A whole, uncut country ham can be stored in a cool, dry place for several months. Once the ham is cut or sliced, it should be wrapped tightly and kept in the refrigerator for up to 7 days or frozen for longer storage.

Is country ham gluten-free?

Naturally cured country ham is gluten-free as it typically only involves pork, salt, and sugar. However, you should always check the label for any spice blends or glazes that may contain gluten-based additives.

What is the difference between country ham and city ham?

Country ham is dry-cured with salt and aged for months at room temperature, resulting in a salty, dry product. City ham is wet-cured in a brine, usually smoked, and has a much higher water content and milder flavor.

What are the nutritional benefits of country ham?

Beyond protein, it is rich in B vitamins like thiamine and niacin for energy metabolism. It also provides selenium, an antioxidant that supports thyroid health, and phosphorus, which is essential for bone strength.

RECIPES