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Prosciutto Calories
High-protein, very salty dry-cured ham
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 slice (thin) of Prosciutto (30 g) has 81 calories. That works out to 269 calories per 100 g. It contains 0 g of carbs, 7.8 g of protein, 5.5 g of fat and 0 g of fiber. Its 0.2 mg of B1 covers 16% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Prosciutto Nutrition Facts
Selected: 3 slice (thin) · 30 g
81
KCAL / 30G
Carbs
0g
· 0% DV
Protein
7.8g
· 16% DV
Fat
5.5g
· 7% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 39% · Fat 61%
Prosciutto nutrition facts table · 3 slice (thin) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 1.83 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 7.8 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 3 Thin Slices of Prosciutto?
| Serving | Amount | Calories |
|---|---|---|
| 3 slice (thin) | 30 g | 81 kcal |
| 1 slice (thin) | 10 g | 27 kcal |
| 1 ounce (medium) | 28 g | 75 kcal |
| 1 serving (small) | 40 g | 108 kcal |
| 5 slice (thin) | 50 g | 135 kcal |
| 1 serving (medium) | 60 g | 161 kcal |
| 1 cup (shredded) | 70 g | 188 kcal |
| 1 serving (large) | 90 g | 242 kcal |
| 100 g | 100 g | 269 kcal |
Calculated from 269 calories per 100 g.
Frequently Asked Questions About Prosciutto
What is prosciutto?
Prosciutto is Italian dry-cured ham, usually made from a pork leg that is salted and aged. It is sliced very thin and commonly served uncooked; curing makes it ready to eat, so it is not fresh raw pork.
Is prosciutto raw or cooked?
Prosciutto is usually uncooked, but it is cured rather than fresh raw meat. Salt and aging preserve and develop its flavor, so it can be eaten as sold; it can also be cooked in dishes.
How do you eat prosciutto?
Prosciutto is usually served in thin slices without cooking. Pair it with melon, figs, cheese, olives, or crusty bread; its salty, savory flavor works especially well with sweet fruit and mild accompaniments.
What is the difference between prosciutto and Parma ham?
Parma ham, or Prosciutto di Parma, is a protected regional type of prosciutto made under specific rules in the Parma area of Italy. Not every prosciutto comes from Parma or qualifies to use that name.
What is the difference between prosciutto and pancetta?
Prosciutto is cured pork leg, while pancetta is cured pork belly. Prosciutto is commonly served in thin slices as-is; pancetta is more often diced or sliced and cooked to flavor dishes.
Can you eat prosciutto rind?
The tough outer rind on a whole prosciutto leg is generally not eaten; it is removed before slicing. If a slice has a small edge of fat rather than rind, that can be eaten, though some people trim it.
How long does prosciutto last in the fridge after opening?
Keep opened prosciutto refrigerated and tightly wrapped, and use it promptly so it does not dry out or pick up odors. Follow the package’s storage guidance, since shelf life varies between whole pieces and pre-sliced packs.
Can you freeze prosciutto?
Yes, prosciutto can be frozen, although thawing may slightly affect the texture and aroma of thin slices. Separate portions before wrapping them airtight, then thaw in the refrigerator and use soon after.
Can you cook prosciutto, and what dishes is it used in?
Yes, prosciutto can be cooked, though adding it near the end often preserves its delicate flavor. Use it on pizza, in pasta or omelets, or wrap it around vegetables before baking.
Is prosciutto safe to eat during pregnancy?
During pregnancy, it is safer to avoid cold prosciutto because cured meats can occasionally carry harmful bacteria. Cooking it until thoroughly hot reduces the risk; ask your healthcare professional for advice specific to your pregnancy.
Prosciutto Vitamins & Minerals
Vitamins
B1
0.19mg · 16% DV
B3
1.92mg · 12% DV
B6
0.17mg · 10% DV
B12
0.21µg · 9% DV
Minerals
Sodium
450mg · 20% DV
Selenium
7.2µg · 13% DV
Phosphorus
72mg · 10% DV
Zinc
0.69mg · 6% DV
Potassium ⭐
105mg · 3% DV
Prosciutto Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Prosciutto
To burn the 81 calories in 3 slice (thin) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Prosciutto?
Prosciutto is an Italian dry-cured ham made from pork leg, salted and aged until it develops a delicate, savoury flavour. It is usually sliced very thinly; the texture is tender, with ribbons of fat that soften on the tongue and balance its saltiness.
In Italy it is served as an antipasto, often with bread, melon or cheese, and it also appears in sandwiches and salads. Elsewhere, it makes an easy addition to a brunch or grazing board. Prosciutto is high in protein and contains no carbohydrates, but it is notably salty, so pair it with fresh fruit or unsalted bread and keep portions modest.
How Nutritious Is Prosciutto?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Prosciutto Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Prosciutto Contain Allergens?
No known major allergens
Which Diets Is Prosciutto Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Prosciutto Fat Profile
SATURATED
1.83g
MONOUNSATURATED
2.49g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.