Meat
uncooked ham.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
cured pork
SERVING
CALORIES
110
PROTEIN
17.3g
CARBS
1.4g
FAT
4.0g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories110kcal—
Protein17.3g35%
Carbohydrates1.4g1%
Fiber0g0%
Sugar1.4g3%
Total fat4.0g5%
Saturated fat1.4g7%
Trans fat0.04g—
Cholesterol50mg17%
Water74g—
MINERALS
Sodium1141mg50%
Potassium317mg7%
Calcium8.0mg1%
Iron0.86mg5%
Magnesium19mg5%
Phosphorus265mg21%
Zinc1.8mg16%
Copper0.10mg11%
Manganese0.02mg1%
Selenium35.1µg64%
VITAMINS
Vitamin A13µg1%
Vitamin C0mg0%
Vitamin D0.60µg3%
Vitamin E0.21mg1%
Vitamin K0µg0%
Thiamin (B1)0.40mg33%
Riboflavin (B2)0.19mg15%
Niacin (B3)5.5mg34%
Pantothenic acid (B5)0.73mg15%
Vitamin B60.41mg24%
Folate (B9)2.0µg1%
Vitamin B120.47µg20%
%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 oz28.4g
1 lb453.6g
1 piece120g
HEALTH BENEFITS
Why eat it.
- ✓Rich source of high-quality, complete protein essential for muscle building and repair.
- ✓Excellent source of B vitamins, especially thiamine (B1) and niacin (B3), which are vital for energy metabolism.
- ✓Provides significant amounts of selenium, a powerful antioxidant that helps protect cells from damage.
- ✓Good source of essential minerals like phosphorus for bone health and zinc for immune function.
COOKING TIPS
In the kitchen.
- 1Always cook an uncooked ham to a minimum internal temperature of 145°F (63°C), followed by a 3-minute rest period, to ensure it is safe to eat.
- 2To reduce the high sodium content, you can soak the ham in cold water for 4 to 12 hours before cooking, changing the water every few hours.
- 3Score the fat cap in a diamond pattern before baking. This allows the fat to render and helps any glaze penetrate the meat.
- 4Apply sweet glazes, such as those made with brown sugar or honey, only during the last 20-30 minutes of cooking to prevent them from burning.
STORAGE
Keep it fresh.
- Store uncooked ham in its original vacuum-sealed packaging in the refrigerator at 40°F (4°C) or below until the 'use-by' date.
- For longer storage, freeze uncooked ham for up to 6 months. Wrap it tightly in plastic wrap and then a layer of aluminum foil to prevent freezer burn.
- Once the package is opened, wrap the ham tightly and refrigerate, consuming it within 3 to 5 days.
FAQ
Frequently asked questions.
Is uncooked ham healthy?
Uncooked ham is a lean source of high-quality protein and essential B vitamins like thiamine and niacin. While it provides beneficial minerals like selenium and zinc, it is often high in sodium due to the curing process, so it should be consumed in moderation as part of a balanced diet.
How much protein and calories are in uncooked ham?
A 100g serving of uncooked ham contains approximately 110 calories and 17.34g of protein. It is a low-calorie, high-protein food with only about 3.97g of fat and 1.45g of carbohydrates, making it very nutrient-dense.
Is uncooked ham keto-friendly?
Yes, uncooked ham is generally keto-friendly as it contains only 1.45g of carbohydrates per 100g. However, you should check the label for hams cured with sugar, honey, or maple glazes, as these additives can increase the carb count.
Can you eat uncooked ham raw?
No, standard uncooked ham must be cooked to a safe internal temperature of 145°F (63°C) to eliminate potential bacteria and parasites. While some specialty dry-cured hams like Prosciutto are safe to eat without further cooking, most 'uncooked' or 'fresh' hams require heat for safety.
How do you store uncooked ham and how long does it last?
Uncooked ham should be stored in the refrigerator at 40°F (4°C) or below. A fresh, uncured ham usually lasts 3 to 5 days, while a cured but uncooked ham can last 5 to 7 days or until the 'use-by' date on the package.
Can you freeze uncooked ham?
Yes, you can freeze uncooked ham to extend its shelf life. For best quality, wrap it tightly in freezer-safe foil or plastic and use it within 4 to 6 months, though it remains safe to eat indefinitely if kept constantly frozen at 0°F (-18°C).
Is uncooked ham gluten-free?
Pure ham is naturally gluten-free; however, many commercially processed hams may contain gluten in the flavorings, modified starches, or glazes used during the curing process. Always check the ingredient label for wheat-based additives if you have a gluten sensitivity.
What are the main health benefits of eating ham?
Ham is an excellent source of complete protein for muscle repair and B vitamins for energy metabolism. It also provides selenium, a powerful antioxidant that protects cells, and phosphorus, which is essential for maintaining strong bones and teeth.
How do you know if uncooked ham has gone bad?
Signs of spoilage include a sour or ammonia-like smell, a slimy or sticky texture on the surface, and visible gray or green discoloration. If the packaging is bloated or the meat feels unusually soft and mushy, it should be discarded immediately.
Is ham high in sodium?
Most uncooked hams are cured with salt, making them significantly higher in sodium than fresh pork. If you are on a low-sodium diet, look for 'low-sodium' labeled varieties and consider soaking or rinsing the ham before cooking to reduce surface salt.
