Group · Meat
Raw ham
Raw ham is a leg of pork that is dry-salted then dried for several months to several years. No cooking is involved: it is salt and time that transform the meat, concentrating its flavours as much as its sodium content.
As for nutrition facts: 239 kcal per 100 g, with 25.9 g of protein and 13.2 g of fat. It provides 591 mg of potassium, 228 mg of phosphorus and 8.1 mg of vitamin B3 per 100 g. The deciding figure is still the salt: 5.67 g per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 239 kcal |
| Kilojoules | 999 kJ |
| Protein | 25,9 g |
| Carbohydrate | 4,3 g |
| Fat | 13,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B10,89 mg81 %
- Vitamin B38,1 mg51 %
- Vitamin B60,56 mg40 %
- Phosphorus228 mg33 %
- Potassium591 mg30 %
- Zinc2,37 mg24 %
- Vitamin C13 mg16 %
- Vitamin B20,21 mg15 %
See the other 14 nutrients
- Vitamin B120,33 µg13 %
- Omega-6 LA1,24 g12 %
- Vitamin D0,6 µg12 %
- Selenium5,66 µg10 %
- Magnesium36,2 mg10 %
- Copper0,08 mg8 %
- Iron0,97 mg7 %
- Omega-3 ALA0,1 g5 %
- DHA0 g2 %
- Calcium10,4 mg1 %
- Iodine1,2 µg1 %
- Vitamin B91,24 µg1 %
- Manganese0,01 mg1 %
- EPA0 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
5.67 g of salt is one of the highest in the database. Three thin slices, or 45 g, provide 2.55 g of salt, half the daily guideline. Raw ham is not an everyday food, whatever its apparent simplicity suggests.
The fat can be removed, the salt cannot. Cutting off the border of fat reduces calories but not sodium, which is in the muscle. This is an important difference from fatty cold meats.
25.9 g of protein for 239 kcal. The ratio is good, but bresaola does better on every count except price.
It counts towards the processed meat guideline. 150 g a week, all products combined, according to the Programme national nutrition santé.
Toxoplasmosis: the real restriction. Raw ham is not cooked and drying does not systematically destroy the parasite. It is not recommended for pregnant women who are not immune, unless previously frozen for several days at -18°C.
Pregnant? Raw cured meats and cooked meats kept chilled are not recommended during pregnancy; anything cooked and served hot is allowed. See the list in our guide to cold meats and pregnancy.
