Group · Meat
Bresaola
Bresaola is an air-dried beef ham from the Valtellina in Lombardy: a cut of leg that is salted, flavoured, then dried for two to three months. Unlike pork charcuterie, it is made from a lean muscle with no added fat.
In terms of nutrition facts: 172 kcal per 100 g for 32.8 g of protein (a record among cured meats) and only 4.3 g of fat. It provides 7.1 mg of iron and 4.1 mg of zinc per 100 g. But it also carries 5.15 g of salt, which changes the whole picture.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 172 kcal |
| Kilojoules | 725 kJ |
| Protein | 32,8 g |
| Carbohydrate | 0,5 g |
| Fat | 4,3 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Iron7,1 mg51 %
- Vitamin B20,6 mg43 %
- Zinc4,1 mg41 %
- Vitamin B60,53 mg38 %
- Phosphorus200 mg29 %
- Potassium323 mg16 %
- Vitamin B32,4 mg15 %
- Vitamin B10,12 mg11 %
See the other 3 nutrients
- Vitamin D0,5 µg10 %
- Vitamin B919 µg10 %
- Calcium35 mg4 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
32.8 g of protein for 4.3 g of fat: no other cured meat comes close to that ratio. Drying evaporates the water and concentrates the muscle. That is what earns it its reputation as the cured meat « for athletes ».
But 5.15 g of salt per 100 g puts things back in perspective. A 60 g plate provides 3 g of salt, or 60% of the daily guideline. That is the price of drying, and it is the real limit of the product: see salt.
7.1 mg of iron, half of the reference intake. This is haem iron, which is well absorbed: a 60 g portion provides 4.3 mg. It is a real advantage, particularly for women of childbearing age.
It counts towards the cured meat guideline. That is 150 g a week, all products combined, according to the French national nutrition and health programme (PNNS). Its leanness does not exempt it: salt and nitrites are the concern, not fat.
Sliced very thinly, with lemon and rocket. The acidity of lemon and a drizzle of olive oil are enough: the product is already salty, so there is no need to add Parmesan or capers.
Pregnant? Raw cured meats and cooked cold meats kept in the fridge are not recommended during pregnancy; anything cooked and served hot is fine. The list is in our guide to cured meats in pregnancy.
