Meat
unheated ham center slice.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
203
PROTEIN
20.2g
CARBS
0.05g
FAT
12.9g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories203kcal—
Protein20.2g40%
Carbohydrates0.05g0%
Fiber0g0%
Total fat12.9g17%
Saturated fat4.6g23%
Cholesterol54mg18%
Water63.5g—
MINERALS
Sodium1386mg60%
Potassium337mg7%
Calcium7.0mg1%
Iron0.75mg4%
Magnesium16mg4%
Phosphorus215mg17%
Zinc1.9mg17%
Copper0.07mg8%
Manganese0.03mg1%
Selenium22.6µg41%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Thiamin (B1)0.85mg71%
Riboflavin (B2)0.21mg16%
Niacin (B3)4.8mg30%
Pantothenic acid (B5)0.50mg10%
Vitamin B60.47mg28%
Folate (B9)4.0µg1%
Vitamin B120.80µg33%
%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 piece170.1g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, complete protein, essential for muscle building, maintenance, and repair.
- ✓Rich in B vitamins, especially thiamine (B1) and niacin (B3), which are crucial for energy metabolism and nervous system function.
- ✓Provides important minerals like selenium, a powerful antioxidant, and phosphorus, which is vital for bone and tooth health.
- ✓Good source of zinc, which supports immune function and wound healing.
COOKING TIPS
In the kitchen.
- 1Pan-fry or broil the ham slice over medium-high heat for 3-5 minutes per side until heated through and caramelized at the edges. Avoid overcooking to prevent it from becoming dry.
- 2To prevent the slice from curling during cooking, make a few small cuts around the fatty edge.
- 3Enhance the flavor by applying a glaze during the last few minutes of cooking. A simple glaze can be made with brown sugar, mustard, and a splash of pineapple juice or vinegar.
- 4Since ham is cured and already salty, be cautious when adding extra salt. Taste the cooked ham before seasoning further.
STORAGE
Keep it fresh.
- Keep refrigerated at or below 40°F (4°C) in its original packaging or a sealed container. Cook and consume within 3-5 days.
- For longer storage, wrap the slice tightly in plastic wrap and then aluminum foil, or place in a freezer-safe bag. It can be frozen for up to 2 months for best quality.
FAQ
Frequently asked questions.
Is unheated ham center slice healthy?
Unheated ham center slice is a nutrient-dense source of high-quality protein and essential B vitamins like thiamine and niacin. However, it can be high in sodium and saturated fats, so it is best consumed in moderation as part of a balanced diet.
How much protein is in a ham center slice?
A 100g serving of ham center slice provides approximately 20.17g of protein. This makes it an excellent source of complete protein, which is essential for muscle building, maintenance, and repair.
Is ham center slice keto-friendly?
Yes, ham center slices are very keto-friendly as they contain almost zero carbohydrates (0.05g per 100g) and a moderate amount of fat. They are an ideal protein source for low-carb and ketogenic diets, provided they aren't cured with excessive sugar.
Can you eat an unheated ham center slice raw?
Most ham center slices are sold 'ready-to-eat' because they have been cured or smoked, but you should always check the label. If the package is labeled 'cook thoroughly,' it must be heated to an internal temperature of 145°F (63°C) to ensure food safety.
How do you cook an unheated ham center slice?
The most popular method is pan-searing over medium-high heat for 3-4 minutes per side until browned. You can also grill it or bake it in the oven at 325°F (165°C) for about 15-20 minutes, often with a glaze for added flavor.
Is ham center slice good for weight loss?
Ham can be beneficial for weight loss due to its high protein content, which promotes satiety and helps maintain muscle mass. However, because it contains 203 calories per 100g and can be high in sodium, portion control is important to avoid excessive calorie and salt intake.
Is ham center slice gluten-free?
While pure ham is naturally gluten-free, some processed center slices may contain gluten in the flavorings, starches, or glazes used during processing. Always check the ingredient list for wheat-based additives if you have a gluten sensitivity.
How long does a ham center slice last in the refrigerator?
An unopened, vacuum-sealed ham center slice typically lasts 1 to 2 weeks in the fridge. Once the package is opened, it should be tightly wrapped and consumed within 3 to 5 days for the best quality and safety.
Can you freeze a ham center slice?
Yes, you can freeze ham center slices for 1 to 2 months for the best quality. To prevent freezer burn, wrap the slice tightly in plastic wrap or aluminum foil and place it inside a heavy-duty freezer bag.
What are the main vitamins and minerals in ham?
Ham is rich in B vitamins, particularly B1 (thiamine) and B3 (niacin), which support energy metabolism. It also provides essential minerals like selenium, phosphorus for bone health, and zinc for immune support.
