- 1 Types of Iberico Ham
- 2 How to Consume Iberico Ham
- 3 How to Cut Iberico Ham | Carve Iberico Ham
- 4 How to Preserve and Store Iberico Ham
- 5 Pairing of Iberico Ham
- 6 Quality Laws for Iberico Ham | The New Law 2014
- 7 The Dehesa | The Meadow
- 8 DOP Protected Source of Origin of Iberico Ham
- 9 Nutritional Properties of Acorn-fed Iberico Ham
- 10 Recipes with Spanish Ham
- 11 Differences Between Iberico Ham and Serrano Ham
- 12 Differences Between Shoulder and Iberico ham
- 13 Differences Between Iberico Ham and Iberico Shoulder
- 14 Iberico Ham and its Competitors Around the World
- 15 Nutritional Properties of Iberico Ham
- 16 Protected Denominations of Origin of Iberico Ham
- 17 Production Areas of Spanish Ham and Iberico Ham
- 18 Spanish Ham - Machine cut or Hand cut
- 19 Museums of Iberico Ham Worldwide
- 20 Inside Secrets of Iberico Ham Tasting
- 21 Tourist Trails for Iberico Ham Aficionados
- 22 Acorn-fed Iberico ham and the ideal pairing
- 23 The Production Process of Iberico Sausages
- 24 History of Iberico Sausages
- 25 VAT and Spanish Ham: Frequently Asked Questions
- 26 Spanish Ham in Great Spanish Literature
- 27 Curiosities of Iberico ham
- 28 How to Store Your Serrano Ham
- 29 Regulations and the Quality of Serrano Ham
- 30 Preparation of Serrano Ham
- 31 Denomination of Origin of Serrano Ham
- 32 Nutritional Properties of Serrano Ham
- 33 Recipes With Serrano Ham
- 34 Types of Serrano Ham
- 35 Pairing of Serrano Ham
- 36 How to Consume Serrano Ham
- 37 How to Cut Serrano Ham | Carve Serrano Ham
- 38 All the Secrets of Pata Negra Ham Tasting
- 39 Choosing a Good Ham Holder
- 40 What is the best para negra ham?
- 41 Is the term pata negra correct?
- 42 Pata Negra Ham and Pasture
- 43 The secrets of pairing pata negra ham
- 44 How can you know which ham to buy?
- 45 Why is good ham so expensive?
- 46 How to buy ham from online stores
- 47 Myths and Truths, Benefits and Prejudices of Ham
- 48 Is Iberian ham fattening?
- 49 What to do with the ham bone?
- 50 Why do we usually hang ham?
- 51 Ham and Pregnancy: Can Iberian ham be included in pregnant women's diets?
- 52 The Role of Ham in a Child's Growth and Develeopment
- 53 Tips for Preserving Ham
- 54 What is ham shaping and why is it done?
- 55 New Technologies and Ham - MRI in Ham Tasting - Spectral Images
- 56 The Iberian Pig Begins to Migrate
- 57 Cured Sausages: Origin, Composition and Classification
- 58 Production of Hams and Pork Shoulder Hams
- 59 Iberian Ham Tasting Guide
- 60 Quality: Differential Elements Between Ham and Iberico Cured Meats
- 61 The Map of Ham in Spain
- 62 Properties of the Fat in Iberian Ham
- 63 How to Transport Iberian Ham and Other Foods on International Flights
- 64 Prevalence of Pathogens and Benefits of Organic Acids in Pig Production
Nutritional Properties of Serrano Ham
Serrano ham is a highly valued food for its flavor and aroma, known internationally as a delicacy and a key component of the Mediterranean diet. But as well as its status as a gourmet food, not everyone knows about the nutritional qualities of Serrano ham. These are varied and can make an invaluable contribution to health, so we should find out more about what Serrano ham can add to your diet!
As interest in traditional diets has increased in recent years, studies into Serrano ham have revealed some interesting facts. The investigation of the nutritional properties of Serrano ham reveal that while ham is a great source of lipids, vitamins and proteins, it's also a great way to get several essential minerals.
Containing iron, magnesium, zinc, phosphorus and calcium, Serrano ham is aso rich in Vitamin B1, B2, B3, B6 and trace amounts of Vitamin D, as well as others. Vitamin B1 is especially useful in combating depression and stress, when eating more of this mineral can positively affect the brain'chemistry and make coping easier.
On the other hand, Serrano ham is a food that shares many properties with olive oil, because of the similar nature of their lipids. Almost half the fat in a Serrano ham is unsaturated and the main fatty acid found in Serrano ham is oleic acid. In fact, only two foods are a better source of oleic acid: Iberico ham and olive oil.
Because of this high oleic acid content, eating Serrano ham can help reduce LDL(Low Density Lipid - "bad" cholesterol) content in the bloodstream, and experts believe it can raise the levels of HDL - the "good" cholesterol. Also, the intake of Vitamin B2 can have positive effects on plasma cholesterol numbers.
Another feature of the nutritional properties of Serrano ham is that it allows high levels of protein assimilation compared to other foods. It's a food that's far more easily digested, because of the lower levels of collagen and because of a chemical reaction that takes place during curing.
This reaction breaks down proteins into their constituent amino acids, making them more easily digestible and bioavailable. Because of this feature, Serrano ham is a beneficial food for patients recovering from surgery, and for people with digestive difficulties, as well as being a highly valued food in the diet of breastfeeding women and as an aid to the growth of children and adolescents.
Furthermore, eating Serrano ham can help reduce the chances of osteoporosis, because of its high iron content. Nutritional experts recommend eating foods that contain both plenty of iron and plenty of calcium, since uptake of these peaks at different stages of life and both are essential to bone growth.
Another feature of Serrano ham is its high zinc content, which contributes to the intellectual and motor development of infants. Because of these effects, Serrano ham is a good addition to the diet of a pregnant or breastfeeding mother.
However, it's important to note that even though Serrano ham has far less sodium than many other Spanish hams it is still a high-sodium food, so people who are already eating too much sodium or who are disposed to suffer hypertension should monitor their intake. The table below lays out the nutritional information for typical Serrano ham.
Serrano ham nutrition information |
Per 100 grams |
Calcium |
12,70 mg |
Carboydrates |
0,0 g |
Energy |
136 Kcal |
Phosphorus |
223,0 mg |
Fats |
5,60 g |
Iron |
2,30 mg |
Cholesterol |
7,90 mg |
Magnesium |
17,10 mg |
Potassium |
250,0 mg |
Protein |
21,37 g |
Sodium |
2340,0 mg |
Zinc |
2,20 mg |
Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B6 |
0,57 mg 0,25 mg 6,70 mg 0,41 mg |
Iodine |
11,40 mg |
Knowing the nutritional properties of Serrano ham allows us to appreciate the dietary benefits of this traditional food and to see how taking to the Iberian diet can help our health. Eating Serrano ham regularly, but never in excess, will allow you to both fully enjoy this delicacy and reap the nutritional benefits.