Cured ham (whole, unheated, separable lean only) nutrition facts
Per 1 cup · 140 g
of a 2,000 cal day
- Protein31g63% of calories
- Carbs0.1g0% of calories
- Fat8g37% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Cured ham (whole, unheated, separable lean only) (1 cup, 140 g) has 206 calories, with 31 g of protein, 0.1 g of carbohydrates and 8 g of fat. Most of its energy comes from protein (63% of calories). It is high in protein (62% DV), thiamine (109% DV) and riboflavin (b2) (24% DV). Keep an eye on sodium and cholesterol, which provide 92% and 24% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Thiamine109%
- Riboflavin (B2)24%
- Niacin46%
- Vitamin B657%
- Vitamin B1251%
Good source of
10–19% of the daily value
- Pantothenic acid15%
- Iron14%
- Potassium11%
- Copper12%
Watch
20%+ of the daily value
- Sodium92%
- Cholesterol24%
Vitamins & minerals
Amounts for 1 cup (140 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 1 mg | 109% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 7 mg | 46% |
| Vitamin B6 | 1 mg | 57% |
| Folate (B9) | 6 μg | 1% |
| Vitamin B12 | 1 μg | 51% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 119 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 10 mg | 1% |
| Iron | 1 mg | 14% |
| Potassium | 519 mg | 11% |
| Magnesium | 25 mg | 6% |
| Phosphorus | 325 mg | 46% |
| Zinc | 3 mg | 26% |
| Copper | 0.1 mg | 12% |
| Manganese | 0 mg | 2% |
| Selenium | 26 μg | 48% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D3 | 1 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Cured ham (whole, unheated, separable lean and fat)245
- Cured ham center slice (unheated, separable lean and fat)203
- Cured ham center slice (raw, country-style, separable lean only)195
- Cured ham (boneless, unheated, extra lean and regular)162
- Cured ham (whole, unheated, separable lean only)147
- Dietz & Watson Ham, Uncured, Black Forest143
- Cured ham (whole, boneless, unheated, separable lean only, with natural juices)111
Similar foods
80 calDietz & Watson Ham, Uncured, Black Forest2 slices−126 cal- 55 calCured ham center slice (raw, country-style, separable lean only)1 oz−151 cal
- 229 calCured ham center slice (unheated, separable lean and fat)4 oz+23 cal
- 70 calCured ham (whole, unheated, separable lean and fat)1 oz−136 cal
- 227 calCured ham (boneless, unheated, extra lean and regular)1 cup+21 cal
- 🍗39 calCured ham (whole, boneless, unheated, separable lean only, with natural juices)1 oz−167 cal
Burning 206 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 39minWalking (3.5 mph)
- 25minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in Cured ham (whole, unheated, separable lean only)?
One serving of Cured ham (whole, unheated, separable lean only) (1 cup) has 206 calories, which works out to 147 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Cured ham (whole, unheated, separable lean only) high in protein?
Yes. It has 31 g of protein per serving, and 63% of its calories come from protein (15 g of protein per 100 calories).
Is Cured ham (whole, unheated, separable lean only) keto-friendly?
It can fit a ketogenic diet: 0.1 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Cured ham (whole, unheated, separable lean only)?
2122 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cured ham (whole, unheated, separable lean only)?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
