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Lean Black Forest ham Calories
Lean cured and smoked pork ham; rich in protein but high in sodium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 slice (thin) of Lean Black Forest ham (45 g) has 65 calories. That works out to 145 calories per 100 g. It contains 0.5 g of carbs, 11.5 g of protein, 2 g of fat and 0 g of fiber. Its 14.4 µg of Selenium covers 26% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean Black Forest ham Nutrition Facts
Selected: 3 slice (thin) · 45 g
65
KCAL / 45G
Carbs
0.5g
· 0% DV
Protein
11.5g
· 23% DV
Fat
2g
· 3% 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 3% · Protein 70% · Fat 27%
Lean Black Forest ham nutrition facts table · 3 slice (thin) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 65 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 675 mg | 29% |
| Total carbohydrate | 0.5 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 11.5 g | 23% |
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 Lean Black Forest ham?
| Serving | Amount | Calories |
|---|---|---|
| 3 slice (thin) | 45 g | 65 kcal |
| 1 slice (thin) | 15 g | 22 kcal |
| 1 ounce (thin) | 28 g | 41 kcal |
| 4 slice (medium) | 60 g | 87 kcal |
| 1 serving (medium) | 75 g | 109 kcal |
| 6 slice (medium) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (large) | 100 g | 145 kcal |
| 1 piece (large) | 120 g | 174 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Lean Black Forest ham
What is lean Black Forest ham made from?
Lean Black Forest ham is made from pork, typically the hind leg. The meat is cured with salt and smoked, which gives it its characteristic savory, smoky flavor and darker exterior.
What does lean Black Forest ham taste like?
Lean Black Forest ham has a smoky, savory taste with a firmer texture than many cooked deli hams. Its salt-cured flavor is distinctive, so it can season a sandwich or cooked dish without much extra salt.
What makes lean Black Forest ham different from regular ham?
Lean Black Forest ham is cured and smoked for a pronounced smoky flavor, while many everyday deli hams are cooked and taste milder. It is also typically darker on the outside and firmer when sliced.
Is lean Black Forest ham ready to eat?
Yes, lean Black Forest ham is generally ready to eat straight from the package because it has been cured and smoked. Follow the package directions if they specify otherwise, and keep it refrigerated once opened.
How is lean Black Forest ham traditionally made?
Lean Black Forest ham is traditionally salt-cured and then smoked, often using conifer wood in the Black Forest region of Germany. The curing and smoking process creates its recognizable aroma and appearance.
How do you serve lean Black Forest ham?
Serve lean Black Forest ham in thin slices in sandwiches, with bread and cheese, or as part of a charcuterie board. Its smoky, salty flavor pairs well with milder foods such as fresh bread, fruit, or unsalted cheese.
Can you cook lean Black Forest ham?
Yes, lean Black Forest ham can be heated in a pan or added to dishes such as eggs, pasta, and soup. Add it toward the end of cooking when you want to preserve its texture, and taste before adding salt.
Is lean Black Forest ham salty?
Yes, lean Black Forest ham can be high in sodium because salt is used to cure it. Pair a modest amount with less salty foods, and avoid adding extra salt to the same dish until you have tasted it.
How long does lean Black Forest ham last after opening?
Keep opened lean Black Forest ham refrigerated in a tightly sealed container or wrapping, and use it within the time stated on the package. Discard it if it develops an unusual odor, texture, or appearance.
Can you freeze lean Black Forest ham?
Yes, lean Black Forest ham can be frozen in airtight packaging, ideally divided into portions first. Thaw it in the refrigerator; freezing may slightly change its texture, so thawed slices often work best in cooked dishes.
Lean Black Forest ham Vitamins & Minerals
Vitamins
B1
0.28mg · 23% DV
B3
2.75mg · 17% DV
B12
0.36µg · 15% DV
B6
0.17mg · 10% DV
Minerals
Sodium
675mg · 29% DV
Selenium
14µg · 25% DV
Phosphorus
122mg · 17% DV
Zinc
1.03mg · 9% DV
Potassium ⭐
162mg · 5% DV
Lean Black Forest ham Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean Black Forest ham
To burn the 65 calories in 3 slice (thin) (45 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 Lean Black Forest ham?
Lean Black Forest ham is a German cured and smoked pork ham associated with the Black Forest region. It is sold in thin slices; trimming away much of the visible fat leaves a firm, meaty texture, while curing and smoking give it a deep, savoury aroma.
In Germany, it is commonly served cold with bread, added to sandwiches, or arranged on a breakfast or supper board. It also works well in simple meals elsewhere, especially with eggs or crisp vegetables. The ham is protein-rich but salty, so a small amount can bring plenty of flavour; pair it with unsalted bread and fresh produce rather than other salty toppings.
How Nutritious Is Lean Black Forest ham?
Nutrient density
High
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 Lean Black Forest ham 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 Lean Black Forest ham Contain Allergens?
No known major allergens
Which Diets Is Lean Black Forest ham Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Lean Black Forest ham Fat Profile
SATURATED
0.68g
MONOUNSATURATED
0.81g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.