USDA Cured Boneless Pork Ham: Nutritional Benefits & Recipe Ideas

USDA Commodity Pork Cured Ham (Boneless, Cooked, Unheated) – Nutritional Profile

USDA Commodity Pork Cured Ham is a popular protein-packed food, known for its savory flavor and versatility. Typically prepared as a boneless, cooked, and unheated ham, it offers a rich taste while maintaining a relatively simple and straightforward ingredient list. This type of ham is commonly used in sandwiches, salads, casseroles, or enjoyed on its own as a hearty meal option.

Nutritional Information (per 100g):

• Energy: 133 kcal

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• Protein: 17.44 g

• Fat: 6.16 g

  • Saturated Fat: 1.673 g

• Carbohydrates: 0.69 g

  • Fiber: 0.0 g
  • Sugar: 0.0 g

• Minerals:

  • Calcium: 7 mg
  • Iron: 1.07 mg
  • Magnesium: 20 mg
  • Phosphorus: 278 mg
  • Potassium: 272 mg
  • Sodium: 1210 mg
  • Zinc: 2.3 mg
  • Copper: 0.111 mcg
  • Manganese: 0.031 mg
  • Selenium: 16.4 mcg

• Vitamins:

  • Vitamin C: 22.7 mg
  • Thiamin (Vitamin B1): 0.534 mg
  • Riboflavin (Vitamin B2): 0.187 mg
  • Niacin (Vitamin B3): 2.525 mg
  • Vitamin B6: 0.229 mg
  • Folate: 4.0 mcg
  • Vitamin B12: 0.68 mcg
  • Vitamin A: 2.0 mcg
  • Vitamin E: 0 mg
  • Vitamin D2: 0.0 mcg

This pork ham is an excellent source of high-quality protein, essential for muscle growth and repair, and contains a moderate amount of healthy fats, with very little carbohydrates or sugars. Its sodium content is noteworthy, so individuals monitoring their salt intake should be mindful of portion sizes.

Allergen Information

This pork ham does not contain common allergens such as dairy, nuts, gluten, or soy. However, it is important to be aware of any added preservatives or flavoring agents in some processed versions, as these may contain allergens.

Dietary Considerations

• High in Protein: Ideal for those looking to increase protein intake.
• Low in Carbs and Sugars: Suitable for low-carb or ketogenic diets.
• Moderate Fat Content: While it provides healthy fats, it should be consumed in moderation due to its saturated fat content.
• High Sodium: Should be avoided or consumed in limited quantities by individuals on a low-sodium or heart-healthy diet.

Advice

This USDA commodity pork cured ham is a great option for a variety of recipes, adding both flavor and protein to meals. It can be enjoyed on its own as part of a balanced plate or incorporated into dishes such as omelets, sandwiches, pasta, or salads. Given its higher sodium content, pairing it with fresh vegetables and whole grains can balance out the nutritional profile. Always check the label for added preservatives or flavorings that might not align with specific dietary needs.

Conclusion

USDA Commodity Pork Cured Ham (Boneless, Cooked, Unheated) is a convenient and nutritious option for those looking to boost their protein intake while keeping carbohydrates low. With its rich mineral content, including significant levels of phosphorus, potassium, and selenium, it offers a substantial nutritional benefit. However, individuals sensitive to sodium should consume it in moderation. As a versatile ingredient, it can be enjoyed in a variety of meals, from everyday family dinners to special holiday feasts.