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ham steak.

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ham steakunheated boneless extra lean ham steak

Recipes with ham steak + Add to pantry

SERVING

CALORIES

147

PROTEIN

20.9g

CARBS

1.5g

FAT

6.4g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories147kcal—

Protein20.9g42%

Carbohydrates1.5g1%

Fiber0g0%

Sugar1.2g2%

Total fat6.4g8%

Saturated fat2.2g11%

Trans fat0g—

Cholesterol58mg19%

Water68.5g—

MINERALS

Sodium1150mg50%

Potassium320mg7%

Calcium8.0mg1%

Iron1.1mg6%

Magnesium20mg5%

Phosphorus210mg17%

Zinc2.1mg19%

Copper0.07mg8%

Manganese0.02mg1%

Selenium28.5µg52%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0.80µg4%

Vitamin E0.15mg1%

Vitamin K0µg0%

Thiamin (B1)0.65mg54%

Riboflavin (B2)0.22mg17%

Niacin (B3)5.2mg33%

Pantothenic acid (B5)0.60mg12%

Vitamin B60.40mg24%

Folate (B9)4.0µg1%

Vitamin B120.65µg27%

%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 oz28.4g

1 lb453.6g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality, complete protein, crucial for muscle building, maintenance, and repair.
✓Rich in B vitamins, especially thiamin (B1), niacin (B3), and B12, which support energy production and nervous system function.
✓Provides key minerals such as selenium, an important antioxidant, and zinc, which supports immune function.
✓Contains phosphorus, which is vital for bone health and energy storage.

COOKING TIPS

In the kitchen.

1Pan-fry or grill over medium-high heat for 3-5 minutes per side until heated through and lightly caramelized. Avoid overcooking to prevent it from becoming dry.
2Score the fat around the edge of the steak in a diamond pattern to prevent it from curling up during cooking.
3Pairs well with sweet glazes made from pineapple juice, brown sugar, mustard, or maple syrup, which balance its salty flavor.
4For a tender result, you can briefly simmer the ham steak in a small amount of water or stock before searing it.

STORAGE

Keep it fresh.

Store uncooked ham steak in its original packaging or a sealed container in the refrigerator at or below 40°F (4°C) and use within 3-5 days.
For longer storage, wrap tightly in plastic wrap and foil or place in a freezer-safe bag. It can be frozen for up to 2-3 months for best quality.
Store cooked ham steak in an airtight container in the refrigerator and consume within 3-4 days.

FAQ

Frequently asked questions.

Is ham steak healthy?

Ham steak can be a healthy part of a balanced diet due to its high protein content and essential B vitamins, selenium, zinc, and phosphorus. However, it is often high in sodium, which should be considered, especially for those with blood pressure concerns. Choosing lower-sodium varieties and consuming in moderation is key.

How much protein and calories are in ham steak?

Per 100g, ham steak typically contains approximately 147 calories and 20.9g of high-quality protein. It also provides 6.4g of fat and 1.5g of carbohydrates, making it a good source of lean protein.

Is ham steak good for weight loss?

Yes, ham steak can be beneficial for weight loss due to its high protein content, which promotes satiety and helps preserve muscle mass. Its relatively low calorie count per serving also makes it a good option. However, be mindful of the sodium content and choose leaner cuts to support weight management goals.

Is ham steak gluten-free?

Most plain ham steaks are naturally gluten-free, as they are simply cured pork. However, it's always best to check the ingredient label for any added marinades, glazes, or flavorings that might contain gluten-containing ingredients, especially in pre-packaged or processed varieties.

Is ham steak keto-friendly?

Yes, ham steak is generally very keto-friendly. It is low in carbohydrates (around 1.5g per 100g) and a good source of protein and fat, fitting well into a ketogenic diet. Always check labels for added sugars or glazes that could increase carb count.

How do you cook ham steak?

Ham steak is typically pre-cooked, so you just need to heat it through and brown it. Popular methods include pan-frying for 3-5 minutes per side until caramelized, grilling over medium heat, or baking in the oven at 350°F (175°C) for 10-15 minutes. A light glaze can be added for extra flavor.

What does ham steak taste like?

Ham steak has a distinct savory, salty, and often smoky flavor due to the curing process. Its texture is firm yet tender, similar to a pork chop. The taste can vary slightly depending on the cure and any added seasonings or glazes.

How do you store ham steak?

Unopened ham steak should be stored in its original packaging in the refrigerator. Once opened, wrap it tightly in plastic wrap or foil, or place it in an airtight container. For longer storage, ham steak can be frozen in a freezer-safe bag or container.

How long does ham steak last?

An unopened ham steak can last in the refrigerator until its 'use-by' date, typically 5-7 days. Once opened, it should be consumed within 3-5 days. In the freezer, ham steak can maintain its quality for 1-2 months, though it remains safe to eat for longer.

Is ham steak high in sodium?

Yes, ham steak is typically high in sodium due to the curing process, which uses salt as a preservative and flavor enhancer. A 100g serving can contain a significant portion of the daily recommended sodium intake. Look for lower-sodium options if you are monitoring your salt intake.

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