Protein
bone-in ham.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
ham on the bone
SERVING
CALORIES
176
PROTEIN
22.3g
CARBS
0.52g
FAT
9.4g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories176kcal—
Protein22.3g45%
Carbohydrates0.52g0%
Fiber0g0%
Sugar0.06g0%
Total fat9.4g12%
Saturated fat3.0g15%
Trans fat0.07g—
Cholesterol62mg21%
Water65.2g—
MINERALS
Sodium722mg31%
Potassium358mg8%
Calcium7.0mg1%
Iron1.0mg6%
Magnesium22mg5%
Phosphorus251mg20%
Zinc2.4mg22%
Copper0.77mg86%
Manganese0.02mg1%
Selenium20.6µg37%
VITAMINS
Vitamin A2.0µg0%
Vitamin C0mg0%
Vitamin E0.32mg2%
Vitamin K0µg0%
Thiamin (B1)0.48mg40%
Riboflavin (B2)0.20mg15%
Niacin (B3)6.4mg40%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.47mg28%
Folate (B9)1.0µg0%
Vitamin B120.53µg22%
%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 piece85g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle building, repair, and overall body function.
- ✓Rich in B vitamins, particularly thiamine (B1), niacin (B3), and B12, which support energy metabolism and nervous system health.
- ✓Provides key minerals such as selenium, a powerful antioxidant, and phosphorus, which is vital for bone and tooth health.
- ✓Good source of zinc, which plays a crucial role in immune function and wound healing.
COOKING TIPS
In the kitchen.
- 1For a moist ham, cook it low and slow in an oven preheated to around 325°F (163°C). Tent with foil to prevent the exterior from drying out before the inside is heated through.
- 2Score the fat cap in a diamond pattern before baking. This allows glazes to penetrate deeper and helps the fat render beautifully, creating a crispier skin.
- 3Let the ham rest for at least 15-20 minutes after removing it from the oven. This allows the juices to redistribute throughout the meat, resulting in a more tender and flavorful slice.
- 4Don't discard the bone after carving. Use it to make a rich, flavorful stock for soups (like split pea), stews, or for cooking beans and greens.
STORAGE
Keep it fresh.
- Store uncooked, cured ham in the refrigerator at 40°F (4°C) or below; check the packaging for a 'use-by' date, typically lasting 5-7 days.
- After cooking, leftover ham can be refrigerated for 3-5 days. For longer storage, wrap tightly in foil or place in freezer bags and freeze for 1-2 months.
- The ham bone can be frozen separately for up to 3 months to be used later for making flavorful stocks and soups.
FAQ
Frequently asked questions.
Is bone-in ham healthy?
Bone-in ham is a nutrient-dense source of high-quality protein, B vitamins, and essential minerals like selenium and zinc. While it supports muscle repair and immune health, it is often high in sodium, so it should be consumed in moderation by those monitoring their salt intake.
How much protein is in bone-in ham?
A 100g serving of bone-in ham contains approximately 22.27g of protein. This makes it an excellent source of complete protein, providing all the essential amino acids necessary for body function and muscle maintenance.
Is bone-in ham keto-friendly?
Yes, bone-in ham is very keto-friendly as it contains only 0.52g of carbohydrates per 100g. However, be cautious of hams with honey, maple, or brown sugar glazes, as these can significantly increase the carb count.
Is bone-in ham gluten-free?
Natural bone-in ham is gluten-free. However, some processed hams or those sold with pre-applied glazes and spice packets may contain gluten-based thickeners or additives, so it is important to check the ingredient label.
How do you cook a pre-cooked bone-in ham?
Most bone-in hams are sold fully cooked and only require reheating. Place the ham in a roasting pan, cover with foil, and bake at 325°F (163°C) until the internal temperature reaches 140°F (60°C), which usually takes 15-20 minutes per pound.
What can I do with the leftover ham bone?
The bone is highly flavorful and should be saved to make stocks, broths, or soups. It is traditionally used to add depth and a smoky flavor to split pea soup, lentil stew, or slow-cooked beans.
How long does bone-in ham last in the refrigerator?
Once cooked or removed from its original vacuum-sealed packaging, bone-in ham will stay fresh for 3 to 5 days in the refrigerator. Ensure it is wrapped tightly in foil or stored in an airtight container to prevent it from drying out.
Can I freeze bone-in ham?
Yes, you can freeze bone-in ham for 1 to 2 months for optimal quality. Wrap it tightly in plastic wrap followed by heavy-duty aluminum foil or a freezer bag to protect it from freezer burn.
Is bone-in ham better than boneless ham?
Bone-in ham is generally considered more flavorful and juicy because the bone conducts heat during cooking and imparts flavor to the meat. While boneless ham is easier to slice, bone-in ham offers a better texture and the added benefit of the leftover bone for cooking.
Is bone-in ham good for weight loss?
With 176 calories and over 22g of protein per 100g, bone-in ham can be part of a weight loss diet because high protein intake promotes satiety. To keep it lean, trim away the visible outer layer of fat before eating and avoid sugary glazes.
