Meat
roasted extra lean ham.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
cured pork
SERVING
CALORIES
145
PROTEIN
20.9g
CARBS
1.5g
FAT
5.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories145kcal—
Protein20.9g42%
Carbohydrates1.5g1%
Fiber0g0%
Sugar0g0%
Total fat5.5g7%
Saturated fat1.8g9%
Cholesterol53mg18%
Water67.7g—
MINERALS
Sodium1203mg52%
Potassium287mg6%
Calcium8.0mg1%
Iron1.5mg8%
Magnesium14mg3%
Phosphorus196mg16%
Zinc2.9mg26%
Copper0.08mg9%
Manganese0.05mg2%
Selenium19.5µg35%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.80µg4%
Vitamin E0.25mg2%
Vitamin K0µg0%
Thiamin (B1)0.75mg63%
Riboflavin (B2)0.20mg15%
Niacin (B3)4.0mg25%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.40mg24%
Folate (B9)3.0µg1%
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 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, complete protein, essential for muscle repair, growth, and maintenance.
- ✓Rich in B vitamins, particularly thiamin (B1), niacin (B3), and B12, which support energy metabolism and nervous system function.
- ✓Provides essential minerals like selenium, a powerful antioxidant, and phosphorus, crucial for bone health.
- ✓As an 'extra lean' cut, it is lower in saturated fat and calories compared to regular ham, making it a better choice for heart health and weight management.
COOKING TIPS
In the kitchen.
- 1To reheat without drying it out, place slices in a baking dish with a little water or broth, cover with foil, and warm in a 325°F (165°C) oven until heated through.
- 2Dice cold roasted ham and add it to salads, omelets, frittatas, or pasta dishes for a quick and flavorful protein boost.
- 3For sandwiches, slice the ham thinly against the grain to ensure maximum tenderness.
- 4Use the ham bone and any meat scraps to create a rich, savory stock for soups like split pea or bean soup.
STORAGE
Keep it fresh.
- Refrigerate leftover roasted ham in an airtight container or tightly wrapped in foil at or below 40°F (4°C) and consume within 3-5 days.
- For longer storage, freeze sliced or whole ham in freezer-safe bags or wrap. It maintains best quality for 1-2 months.
FAQ
Frequently asked questions.
Is roasted extra lean ham healthy?
Yes, roasted extra lean ham is a healthy protein choice as it is low in saturated fat and calories while being rich in B vitamins and minerals like selenium. It supports muscle repair and energy metabolism, though consumers should be mindful of sodium levels often found in cured meats.
How much protein is in roasted extra lean ham?
A 100g serving of roasted extra lean ham provides approximately 20.93g of high-quality, complete protein. This makes it an excellent food for muscle maintenance, growth, and overall satiety.
Is roasted extra lean ham good for weight loss?
Yes, it is very effective for weight loss because it is nutrient-dense but relatively low in calories (145 per 100g). The high protein content helps increase feelings of fullness, which can prevent overeating throughout the day.
Is roasted extra lean ham keto-friendly?
Yes, it is highly keto-friendly as it contains only 1.5g of carbohydrates per 100g. It is a great source of protein for low-carb diets, though you should check labels for any added sugars in glazes or brines.
Is roasted extra lean ham gluten-free?
While ham is naturally gluten-free, some processed versions or those with specific glazes and seasonings may contain gluten-based thickeners. Always check the ingredient list or look for a 'gluten-free' label to be certain.
How do you use roasted extra lean ham in meals?
It is highly versatile and can be served cold in sandwiches and salads or heated up in omelets, pasta dishes, and stir-fries. Since it is already roasted, it only needs gentle reheating if you prefer it warm.
What does roasted extra lean ham taste like?
It has a savory, mildly salty, and meaty flavor with a firm, lean texture. Unlike traditional ham, it lacks the greasy mouthfeel of fat, offering a cleaner and more concentrated pork flavor.
How long does roasted extra lean ham last in the fridge?
Once opened or sliced, roasted extra lean ham typically stays fresh for 3 to 5 days in the refrigerator. Ensure it is stored in an airtight container or tightly wrapped to prevent it from drying out.
Can you freeze roasted extra lean ham?
Yes, you can freeze it for up to 1 to 2 months without significant loss of quality. For the best results, wrap it tightly in plastic wrap and place it in a heavy-duty freezer bag to prevent freezer burn.
What makes ham 'extra lean'?
To be classified as 'extra lean,' the meat must contain less than 5 grams of total fat and less than 2 grams of saturated fat per 100 grams. This makes it a heart-healthier alternative to standard ham, which can be significantly higher in fat.
