A ham may be any cut of meat from the rump or thigh of a pig. A country ham is a specific method of smoking and curing the ham that originated in the Southeastern United States. A country ham can be lean, but the preparation method results in meat that's high in sodium.
Serving Information
NutritionData provides nutritional data for a lean, center slice of country ham. The meat is already smoked and cured, but is uncooked. The serving size is 113 grams (g), or about 4 ounces.
Calories
A serving of country ham has a total of 220 calories. Protein provides 134 calories, fat provides 85 calories and carbohydrates provide the remaining calorie. A serving of country ham provides about 11 percent of the total calorie requirements for one day, assuming a daily diet of 2,000 calories.
Fat
A serving of country ham contains about 9g of total fat, which provides about 14 percent of the DV for total fat. Saturated fats account for the other 3g of fat, or 16 percent of the DV for saturated fat. A serving of country ham also contains 79 milligrams (mg) of cholesterol, which is about 26 percent of the DV for cholesterol.
Protein and Carbohydrates
A serving of country ham contains 31g of protein, which is 63 percent of the DV for protein. It also contains 0.3g of carbohydrates from the seasonings, which is less than 1 percent of the DV for carbohydrates.
Vitamins and Minerals
A serving of country ham contains 3,045 mg of sodium from the curing process, which is 127 percent of the DV for sodium. It also has 42 percent of the DV for selenium, 36 percent of the DV for phosphorus and 21 percent of the DV for zinc. Additional nutrients in a serving of country ham include 43 percent of the DV for thiamin, 24 percent of the DV for vitamin B6, 22 percent of the DV for niacin, 17 percent of the DV for vitamin B12 and 16 percent of the DV for riboflavin.
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