Ultra-processed diets add ~500 kcal/day. A consistent finding (Hall et al., Cell Metab 2019). Per 100 g: 145 kcal, 18 g protein, 1203 mg sodium. Cured meats combine high sodium with caloric density — easy to overeat without noticing.
How should I track Ham, cured, raw?
Ham, cured, raw is a good source of zinc. The simplest way to track Ham, cured, raw 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.
