Meat
unheated bone-in ham shank.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
177
PROTEIN
21.6g
CARBS
0.41g
FAT
9.8g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories177kcal—
Protein21.6g43%
Carbohydrates0.41g0%
Fiber0g0%
Sugar0.06g0%
Total fat9.8g13%
Saturated fat3.2g16%
Trans fat0.07g—
Cholesterol61mg20%
Water65.2g—
MINERALS
Sodium816mg35%
Potassium339mg7%
Calcium6.0mg0%
Iron0.92mg5%
Magnesium20mg5%
Phosphorus243mg19%
Zinc2.2mg20%
Copper0.35mg39%
Manganese0.02mg1%
Selenium20.5µg37%
VITAMINS
Vitamin A2.0µg0%
Vitamin C0mg0%
Vitamin E0.31mg2%
Vitamin K0µg0%
Thiamin (B1)0.44mg37%
Riboflavin (B2)0.22mg17%
Niacin (B3)6.4mg40%
Pantothenic acid (B5)0.62mg12%
Vitamin B60.43mg25%
Folate (B9)0µg0%
Vitamin B120.54µg23%
%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 piece1500g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of complete protein, essential for muscle building, tissue repair, and overall body function.
- ✓Rich in B vitamins, particularly thiamin (B1), niacin (B3), and B12, which are crucial for energy metabolism and nervous system health.
- ✓Provides important minerals like selenium, a powerful antioxidant, and phosphorus, which is vital for bone and tooth health.
- ✓The bone and connective tissues are a source of collagen and gelatin, which can be extracted through slow cooking to create a broth that may support joint and skin health.
COOKING TIPS
In the kitchen.
- 1Ham shanks are ideal for slow-cooking methods like braising, simmering, or using a slow cooker. This breaks down the tough connective tissue, resulting in tender, flavorful meat.
- 2Use the entire bone-in shank to add immense flavor and body to soups, stews, and bean dishes like split pea soup or collard greens. The bone marrow and collagen enrich the broth.
- 3After slow cooking, the meat can be easily shredded from the bone and added back to the dish or used in other recipes like tacos, sandwiches, or casseroles.
- 4Before cooking, you can score the skin (if present) to help render the fat and create a crispier texture if you plan to finish it in the oven.
STORAGE
Keep it fresh.
- Refrigerate the unheated ham shank immediately at 40°F (4°C) or below. If it's a fresh (uncured) shank, use within 3-5 days. If cured, follow the 'use-by' date, typically within 5-7 days of opening.
- For longer storage, wrap tightly in freezer paper or a heavy-duty freezer bag, removing as much air as possible. Freeze at 0°F (-18°C) for up to 6 months for best quality.
FAQ
Frequently asked questions.
Is unheated bone-in ham shank healthy?
Yes, it is a nutrient-dense source of complete protein, B vitamins, and essential minerals like selenium and phosphorus. While it provides significant health benefits for muscle and bone health, it should be consumed in moderation due to its sodium and fat content.
How much protein is in a ham shank?
A 100g serving of ham shank contains approximately 21.61g of protein. This high protein density makes it an excellent choice for muscle building, tissue repair, and maintaining a feeling of fullness.
Is ham shank keto-friendly?
Yes, ham shank is highly keto-friendly and suitable for low-carb diets. It contains only 0.41g of carbohydrates per 100g and provides 9.85g of fat, making it an ideal protein source for those in ketosis.
How do you cook an unheated bone-in ham shank?
Because it contains tough connective tissue, it is best cooked using slow methods like braising, simmering in soups (like split pea), or using a slow cooker. These methods break down the collagen, resulting in tender meat and a rich, flavorful broth.
What are the benefits of the bone in the ham shank?
The bone and connective tissues are rich in collagen and gelatin. When slow-cooked, these nutrients are released into the liquid, creating a broth that may support joint health, skin elasticity, and digestive wellness.
Is ham shank gluten-free?
Naturally, ham shank is gluten-free. However, if the meat has been pre-packaged with a glaze, brine, or seasoning rub, you should check the label for potential gluten-containing additives or thickeners.
How should I store an unheated ham shank?
Store it in its original packaging or wrapped tightly in the refrigerator for 3 to 5 days. For long-term storage, it can be frozen for up to 6 months; ensure it is wrapped in airtight freezer paper or a vacuum-sealed bag to prevent freezer burn.
Is ham shank good for weight loss?
It can be beneficial for weight loss due to its high protein content, which increases satiety and prevents overeating. However, at 177 calories per 100g, it is more calorie-dense than lean poultry, so portion control is recommended.
What does ham shank taste like?
Ham shank has a deep, savory, and salty pork flavor. The presence of the bone adds a rich, umami depth to the meat and any surrounding liquids, making it more flavorful than boneless cuts.
How do I know if a ham shank has spoiled?
Check for a sour or off-putting odor, a slimy or tacky texture on the surface of the meat, or any gray or greenish discoloration. If the meat exhibits any of these signs, it is no longer safe to consume and should be discarded.
