Meat
uncooked bone-in ham shank.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
shank hampork shank
SERVING
CALORIES
125
PROTEIN
23.8g
CARBS
0.18g
FAT
3.2g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories125kcal—
Protein23.8g48%
Carbohydrates0.18g0%
Fiber0g0%
Sugar0g0%
Total fat3.2g4%
Saturated fat0.98g5%
Trans fat0.02g—
Cholesterol61mg20%
Water69.8g—
MINERALS
Sodium846mg37%
Potassium364mg8%
Calcium6.0mg0%
Iron0.99mg6%
Magnesium22mg5%
Phosphorus258mg21%
Zinc2.3mg21%
Copper0.39mg43%
Manganese0.02mg1%
Selenium21.2µg39%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin E0.24mg2%
Vitamin K0µg0%
Thiamin (B1)0.48mg40%
Riboflavin (B2)0.25mg19%
Niacin (B3)7.0mg44%
Pantothenic acid (B5)0.66mg13%
Vitamin B60.47mg28%
Folate (B9)0µg0%
Vitamin B120.58µg24%
%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 piece1360g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of complete protein, essential for muscle building, repair, and overall body function.
- ✓Rich in B vitamins, especially thiamine (B1), niacin (B3), and B12, which are crucial for energy metabolism and nervous system health.
- ✓Provides important minerals like selenium, zinc, and phosphorus, supporting immune function, antioxidant defense, and bone health.
- ✓The bone and connective tissues are a source of collagen and gelatin when slow-cooked, which can contribute to joint and skin health.
COOKING TIPS
In the kitchen.
- 1Ideal for slow-cooking methods like simmering, braising, or stewing, which breaks down tough connective tissues, making the meat tender and flavorful.
- 2Use the ham shank to flavor soups, stews, and bean dishes like split pea soup or Senate bean soup. The bone adds significant depth and richness.
- 3To reduce saltiness from the curing process, you can soak the ham shank in cold water for several hours or overnight before cooking, changing the water occasionally.
- 4After cooking, the meat can be shredded or chopped, and the bone can be used to make a rich, flavorful pork stock.
STORAGE
Keep it fresh.
- Refrigerate uncooked ham shank in its original packaging at or below 40°F (4°C) and use by the date on the label, typically within 5-7 days.
- For long-term storage, wrap tightly in plastic wrap and then heavy-duty aluminum foil or a freezer bag and freeze at 0°F (-18°C) for up to 6 months.
FAQ
Frequently asked questions.
Is bone-in ham shank healthy?
Yes, bone-in ham shank is a nutrient-dense meat choice. It is an excellent source of complete protein, B vitamins for energy metabolism, and essential minerals like zinc and selenium. It is also relatively low in calories and fat compared to other pork cuts.
How much protein is in a ham shank?
A 100g serving of uncooked bone-in ham shank provides approximately 23.79g of protein. This high protein content makes it ideal for muscle building, tissue repair, and maintaining satiety.
Is ham shank keto-friendly?
Yes, ham shank is very keto-friendly and suitable for low-carb diets. With only 0.18g of carbohydrates per 100g, it allows you to meet your protein goals without impacting blood sugar or ketosis.
Is ham shank gluten-free?
Naturally, ham shank is gluten-free. However, if you are buying a pre-packaged or cured shank, check the label for glazes, seasonings, or brines that may contain gluten-based thickeners or additives.
How do you cook an uncooked bone-in ham shank?
Because it contains tough connective tissue, ham shank is best cooked using slow methods like braising, slow-roasting, or simmering in soups and stews. These methods break down the collagen, resulting in tender meat and a rich, flavorful broth.
What are the benefits of cooking ham with the bone in?
Cooking with the bone adds significant flavor and depth to the dish. Additionally, the bone and connective tissues are sources of collagen and gelatin, which are released during slow cooking and can support joint and skin health.
How long does uncooked ham shank last in the refrigerator?
Fresh, uncooked ham shank should be stored in the refrigerator at 40°F (4°C) or below and used within 3 to 5 days. If the shank is vacuum-sealed or cured, it may last longer; always refer to the 'use-by' date on the packaging.
Can I freeze an uncooked ham shank?
Yes, you can freeze uncooked ham shank for 4 to 6 months for optimal quality. Wrap it tightly in heavy-duty aluminum foil, plastic wrap, or a vacuum-sealed bag to prevent freezer burn.
What does ham shank taste like?
Ham shank has a deep, savory, and slightly salty pork flavor. When slow-cooked, the meat becomes very tender and takes on a rich quality due to the marrow and gelatin released from the bone.
How do I know if a ham shank has gone bad?
Signs of spoilage include a sour or off-putting odor, a slimy or tacky texture on the surface of the meat, and a change in color to grey or green. If any of these signs are present, the meat should be discarded.
