Processed meat is a Group 1 carcinogen. Same category as smoking (IARC, Lancet Oncol 2015). Per 100 g: 145 kcal, 21 g protein, 1200 mg sodium. The classification means causal evidence exists — it does not mean equal magnitude of risk.
How should I track Ham (cured)?
Ham (cured) is high in protein. The simplest way to track Ham (cured) accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
