High sodium raises blood pressure dose-dependently (He et al., BMJ 2013). Per 100 g: 195 kcal, 26 g protein, 1600 mg sodium. Bresaola is the leanest deli option — but still carries significant sodium.
How should I track Prosciutto?
Prosciutto is high in protein. The simplest way to track Prosciutto 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.
