Source: EatingWell Magazine, October/November 2006
Note: Dry, salt-cured and aged between 90 and 180 days, country ham is potent, salty and delicious; a little goes a long way. You can find it online at country-ham.com and at countryham.org.
93 calories; protein 6.4g 13% DV; carbohydrates 7.9g 3% DV; dietary fiber 2.6g 11% DV; sugars 1.6g; fat 4.3g 7% DV; saturated fat 0.8g 4% DV; cholesterol 9.9mg 3% DV; vitamin a iu 17754.1IU 355% DV; vitamin c 53.4mg 89% DV; folate 17.7mcg 4% DV; calcium 95.2mg 10% DV; iron 1.3mg 7% DV; magnesium 27.1mg 10% DV; potassium 371mg 10% DV; sodium 411.9mg 17% DV; thiamin 0.2mg 15% DV.
1 1/2 vegetable, 1/2 high-fat meat