Meat
raw pork ham.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
pork hamraw ham
SERVING
CALORIES
182
PROTEIN
20.3g
CARBS
0g
FAT
10.6g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories182kcal—
Protein20.3g41%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat10.6g14%
Saturated fat3.5g18%
Trans fat0.09g—
Cholesterol63mg21%
Water68.6g—
MINERALS
Sodium73mg3%
Potassium356mg8%
Calcium12mg1%
Iron0.62mg3%
Magnesium20mg5%
Phosphorus216mg17%
Zinc1.7mg15%
Copper0.08mg9%
Manganese0.01mg0%
Selenium19.7µg36%
VITAMINS
Vitamin A5.0µg1%
Vitamin C0mg0%
Vitamin D0.50µg3%
Vitamin E0.20mg1%
Vitamin K0µg0%
Thiamin (B1)0.50mg42%
Riboflavin (B2)0.31mg24%
Niacin (B3)5.6mg35%
Pantothenic acid (B5)0.63mg13%
Vitamin B60.51mg30%
Folate (B9)0µg0%
Vitamin B120.40µg17%
%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 tablespoon9g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓Rich source of high-quality complete protein, essential for muscle growth, repair, and maintenance.
- ✓Excellent source of B vitamins, particularly thiamine (B1), which is crucial for energy metabolism and nerve function.
- ✓Provides essential minerals like selenium, a powerful antioxidant, and zinc, which supports immune function and wound healing.
- ✓Contains creatine, which can enhance physical performance and muscle strength.
COOKING TIPS
In the kitchen.
- 1Always cook raw pork ham to a minimum internal temperature of 145°F (63°C) followed by a 3-minute rest period to ensure it's safe to eat.
- 2Roasting is a popular method; score the fat cap to help it render and baste the ham with its own juices or a glaze to keep it moist.
- 3Brining the raw ham for several hours before cooking can significantly improve its moisture and flavor.
- 4For a tender result, consider braising the ham in a flavorful liquid like stock, cider, or wine over low heat for several hours.
STORAGE
Keep it fresh.
- Refrigerate immediately at or below 40°F (4°C) in its original packaging or a sealed container for up to 3-5 days.
- For long-term storage, wrap tightly in plastic wrap and foil or a freezer bag and freeze at 0°F (-18°C) for up to 6 months for best quality.
FAQ
Frequently asked questions.
Is raw pork ham healthy?
Yes, raw pork ham is a nutrient-dense source of high-quality complete protein, which is essential for muscle repair and growth. It is also rich in B vitamins, particularly thiamine, and provides important minerals like zinc and selenium that support immune health.
How much protein and calories are in raw pork ham?
A 100g serving of raw pork ham contains approximately 182 calories and 20.27g of protein. With 0g of carbohydrates and about 10.63g of fat, it is a high-protein food suitable for various dietary needs.
Is raw pork ham keto-friendly?
Yes, raw pork ham is excellent for the keto diet because it contains zero carbohydrates. Its combination of high protein and moderate fat content helps maintain ketosis while providing essential nutrients.
Is raw pork ham gluten-free?
In its natural, unprocessed state, raw pork ham is 100% gluten-free. However, if you are buying pre-marinated or seasoned ham, always check the label for additives or thickeners that might contain gluten.
How do you safely cook raw pork ham?
Raw pork ham should be cooked to a minimum internal temperature of 145°F (63°C) as measured by a food thermometer. After reaching this temperature, let the meat rest for at least three minutes before carving to ensure safety and moisture retention.
What is the difference between raw pork ham and cured ham?
Raw pork ham is the fresh, uncured hind leg of a pig and requires full cooking before consumption. Cured ham has been treated with salt, nitrates, or smoke, which changes the flavor and color, and is often sold pre-cooked.
How long does raw pork ham last in the refrigerator?
Fresh, raw pork ham can be stored in the refrigerator for 3 to 5 days. It should be kept in its original packaging or an airtight container in the coldest part of the fridge to maintain freshness.
Can you freeze raw pork ham?
Yes, raw pork ham can be frozen for 4 to 6 months for the best quality. To prevent freezer burn, wrap it tightly in plastic wrap and then aluminum foil, or use a vacuum sealer before placing it in the freezer.
What does raw pork ham taste like once cooked?
Unlike salty cured ham, cooked fresh pork ham has a mild, savory flavor similar to a pork loin or pork chop. It is very versatile and takes on the flavors of the herbs, spices, or glazes used during the cooking process.
What are the specific health benefits of the minerals in pork ham?
Pork ham contains selenium, a powerful antioxidant that protects cells from damage, and zinc, which is crucial for wound healing and immune function. It also contains creatine, which can help improve physical performance and muscle strength.
