Meat
uncooked ham slice.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
cured pork
SERVING
CALORIES
159
PROTEIN
22.8g
CARBS
0.17g
FAT
7.4g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories159kcal—
Protein22.8g46%
Carbohydrates0.17g0%
Fiber0g0%
Sugar0.04g0%
Total fat7.4g9%
Saturated fat2.2g11%
Trans fat0.05g—
Cholesterol63mg21%
Water67.2g—
MINERALS
Sodium839mg36%
Potassium289mg6%
Calcium9.0mg1%
Iron1.1mg6%
Magnesium19mg5%
Phosphorus248mg20%
Zinc2.2mg20%
Copper0.10mg11%
Manganese0.02mg1%
Selenium43.7µg79%
VITAMINS
Vitamin A12µg1%
Vitamin C0mg0%
Vitamin E0.25mg2%
Vitamin K0µg0%
Thiamin (B1)0.24mg20%
Riboflavin (B2)0.23mg18%
Niacin (B3)6.2mg39%
Pantothenic acid (B5)0.41mg8%
Vitamin B60.34mg20%
Folate (B9)1.0µg0%
Vitamin B120.57µg24%
%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
1 piece70g
HEALTH BENEFITS
Why eat it.
- ✓Rich source of high-quality protein, essential for muscle building and repair.
- ✓Provides significant amounts of B vitamins, especially thiamine (B1) and niacin (B3), which are crucial for energy metabolism.
- ✓Good source of selenium, an antioxidant that helps protect cells from damage and supports thyroid function.
- ✓Contains essential minerals like phosphorus and zinc, important for bone health and immune system support.
COOKING TIPS
In the kitchen.
- 1Pan-fry slices over medium heat for 2-4 minutes per side until heated through and lightly caramelized. Avoid high heat to prevent them from becoming tough.
- 2For baking, place the slice in a shallow pan, add a small amount of liquid like water or stock to prevent drying, and heat at 325°F (163°C) until the internal temperature reaches 145°F (63°C).
- 3Dice uncooked ham and add it to dishes like scrambled eggs, omelets, soups, or casseroles for a boost of savory flavor and protein.
- 4To reduce saltiness, you can briefly soak the ham slice in cold water for about 15-30 minutes before cooking, then pat it dry.
STORAGE
Keep it fresh.
- Refrigerate uncooked ham slices immediately in their original packaging or an airtight container at 40°F (4°C) or below. Use within 3-5 days.
- For longer storage, freeze slices by wrapping them tightly in plastic wrap and then placing them in a freezer bag. They maintain best quality for 1-2 months.
FAQ
Frequently asked questions.
Is an uncooked ham slice healthy?
Yes, it is a rich source of high-quality protein, B vitamins, and essential minerals like zinc and selenium. However, because ham is often cured, it can be high in sodium, so it should be consumed in moderation as part of a balanced diet.
How much protein is in an uncooked ham slice?
A 100g serving of uncooked ham slice contains approximately 22.82g of protein. This high protein content makes it excellent for muscle building, repair, and maintaining satiety throughout the day.
Is an uncooked ham slice keto-friendly?
Yes, it is very keto-friendly as it contains only 0.17g of carbohydrates per 100g. It provides a good balance of protein and moderate fat (7.4g), making it ideal for low-carb and ketogenic lifestyles.
Can I eat an uncooked ham slice raw?
No, uncooked ham slices must be cooked to a safe internal temperature of 145°F (63°C) before consumption. Unlike dry-cured hams like prosciutto, these slices are not shelf-stable or safe to eat without heat treatment.
How do you cook an uncooked ham slice?
The most popular method is pan-searing over medium-high heat for 3-5 minutes per side until browned. You can also bake them in the oven at 350°F (175°C) for about 15-20 minutes or grill them for a smoky flavor.
Is an uncooked ham slice gluten-free?
While pure pork is naturally gluten-free, some ham slices may contain additives, flavorings, or glazes that include gluten. Always check the ingredient label for wheat-based thickeners or malt-based flavorings if you have a gluten sensitivity.
How long does an uncooked ham slice last in the refrigerator?
Unopened, vacuum-sealed ham slices can last up to 2 weeks in the fridge, but once opened, they should be cooked and consumed within 3 to 5 days. Always check the 'use-by' date on the packaging for safety.
Can I freeze uncooked ham slices?
Yes, you can freeze uncooked ham slices for 1 to 2 months for the best quality. Wrap them tightly in plastic wrap and place them in a heavy-duty freezer bag to prevent freezer burn.
What are the main health benefits of ham slices?
They provide significant amounts of B vitamins (thiamine and niacin) for energy metabolism and selenium, which acts as an antioxidant. They also contain phosphorus and zinc, which support bone health and immune function.
How can I tell if an uncooked ham slice has gone bad?
Signs of spoilage include a sour or ammonia-like smell, a slimy or sticky texture on the surface, and a greyish or greenish tint to the meat. If any of these signs are present, the ham should be discarded immediately.
