Prosciutto is a delicious and prized ingredient that is full of flavor and can be used in a variety of applications. Only four things are necessary for making prosciutto--pork, salt, air and time--and from these simple ingredients comes a complex, rich and satisfying meat that can be nutritious when enjoyed in moderation.
History
Prosciutto is a salt cured ham from Italy. The earliest accounts of pork legs being preserved in salt is in 100 B.C., when prosciutto was a delicacy and served only at banquets. Today prosciutto is found in most markets.
Nutrition Facts
Nutrition facts vary based on the type of prosciutto, but on average 1 oz. of prosciutto contains 60 to 70 calories; 3 to 6g fat; 6 to 8g protein; 1g carbohydrates; and 500 to 750 mg sodium. Prosciutto is a good source of essential amino acids, the building blocks of protein, which are important for growth, repair and maintenance of the body.
Types
Prosciutto can be served as paper-thin slices by itself, or used as an ingredient in any number of dishes. While there are many producers, the gold standard is still Prosciutto di Parma from Parma, Italy, where its production is regulated by the Consorzio del Prosciutto di Parma.
Considerations
As much as 65 percent of the calories in prosciutto come from fat. The American Dietetic Association recommends that only 20 to 35 percent of calories should come from fat daily, and maintains that an excess of dietary fat is associated with chronic diseases. Therefore, in addition to monitoring portion sizes it is also prudent to balance the intake of prosciutto with other low fat foods throughout the day.
Because prosciutto is salt-cured, it can be high in sodium. Sodium is an essential mineral for fluid balance, muscle contractions and transmission of nerve impulses. However, too much sodium--especially for those who have congestive heart failure, chronic kidney disease, or are salt sensitive--can lead to high blood pressure and associated risks like heart disease. The current recommended daily allowance for sodium is 2,400 mg. Individuals with high blood pressure, kidney disease, heart disease and diabetes may have to limit sodium to 1,000 to 1,500mg per day. An article published in 2010 in the New England Journal of Medicine concluded that all people could benefit from reducing the amount of sodium in their diet, which could lower the instance of cardiovascular disease and medical-related costs.
Dining Out
Prosciutto is on many menus, and diners must be smart and consider the nutrition of an entire dish when eating out. Romano's Macaroni Grill offers a prosciutto and parmesan appetizer that has 470 calories, 12g saturated fat and 1,580mg sodium. The company also sells an entrée of chicken, shrimp, prosciutto and pasta in a cream sauce that packs in 980 calories, 17g saturated fat and 2,830mg sodium. Together these dishes meet 72 percent of the recommended calories for an entire day, and contain 131 percent and 184 percent of the recommendations for saturated fat and sodium, respectively.
References
- American Dietetic Association: Dietary Fatty Acids
- Calorie Gallery: Calories in Prosciutto
- "New England Journal of Medicine"; Projected effect of dietary salt reductions on future cardiovascular disease; K Bibbins-Domingo, GM Chertow, PG Coxson, A Moran, JM Lightwood, MJ Pletcher, L Goldman; February 2010.
- Prosciutto di Parma
- Brinker.com: Romano's Macaroni Grill
Member Comments