Pork Cured Ham (Bone-In, Rump, Unheated)
Pork cured ham is a classic protein option, offering a rich and savory flavor that enhances a variety of dishes. Typically, this cut comes from the rump area of the pig, where the muscle is both tender and flavorful. This particular variety is prepared without heating, allowing the natural curing process to preserve its delicious taste.
Here’s the breakdown of its nutritional composition per 100 grams:
| Nutrient | Amount |
|---|---|
| Energy | 95 kcal |
| Protein | 15.43 g |
| Fat | 3.48 g |
| Saturated Fats | 1.227 g |
| Carbohydrates | 0.67 g |
| Fiber | 0.0 g |
| Sugar | 0.67 g |
| Calcium | 7.0 mg |
| Iron | 1.13 mg |
| Magnesium | 16 mg |
| Phosphorus | 235.0 mg |
| Potassium | 205.0 mg |
| Sodium | 1170.0 mg |
| Zinc | 1.37 mg |
| Copper | 0.091 mcg |
| Manganese | 0.022 mg |
| Selenium | 28.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin | 0.235 mg |
| Riboflavin | 0.213 mg |
| Niacin | 5.32 mg |
| Vitamin B6 | 0.265 mg |
| Folate | 3.0 mcg |
| Vitamin B12 | 0.54 mcg |
| Vitamin A | 9.0 mcg |
| Vitamin E | 0.16 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Pork cured ham, in its natural form, does not typically contain common allergens like dairy, gluten, or nuts. However, it’s essential to check product labels for any added ingredients such as preservatives, which may alter its allergenic profile.
Dietary Preferences
- Gluten-Free: Suitable for gluten-free diets.
- Low-Carb: With only 0.67 grams of carbohydrates per 100 grams, it fits into low-carb and keto diets.
- Paleo-Friendly: This item can be included in a paleo diet as long as it’s free of added sugars and preservatives.
- High-Protein: With over 15 grams of protein per 100 grams, it is an excellent choice for those looking to boost their protein intake.
Advice
While pork cured ham can be enjoyed on its own, it is also versatile in a variety of recipes. It pairs well with vegetables, can be added to salads, or used as a topping for sandwiches and wraps. Due to its relatively high sodium content, those on a low-sodium diet should consume it in moderation. Additionally, consider balancing the saltiness of the ham with fresh ingredients like fruits or leafy greens.
Conclusion
Pork cured ham is a flavorful and nutrient-rich protein option that adds depth to a wide array of dishes. Packed with essential minerals like phosphorus, zinc, and iron, as well as a solid amount of protein, it makes for a great choice for those looking to maintain a balanced and satisfying diet. Keep in mind the sodium content if you’re monitoring your salt intake.
