Is Prosciutto Healthy?—Nutrition, Allergens, and Potential Risks

You might have been enjoying this flavorful, delicately sweet, and salty product for years now. But what is it exactly? 

What is Prosciutto?

The word “Prosciutto” is known as “Ham” in Italy. This prosciutto is available in two types. 

• Prosciutto Cotto
• Prosciutto Crude

Prosciutto Cotto is cooked, and Prosciutto Crudo is uncooked, yet cured. This curating process has been originated in Italy during pre-Roman times. In those days, winters were so long that the villagers decided to expand their meat supply throughout the season. Since then the tradition has been celebrated century after century.

Production of Prosciutto

It is prepared from fresh high-quality legs that are soaked in salt and rested in a dry place for a few weeks to observe the flavor. Later, these legs are hung in a moist room for about 2 to 3 months. In the end, the legs are washed and seasoned based on the family recipes. Then it is dry-aged for nearly 14 to 36 months at a considerate temperature.

Nutritional Benefits of Prosciutto

Like other cured meats, Prosciutto also has a lot of health and nutritional benefits to your body. The texture may look like thinly sliced deli ham, but it provides many benefits along with a little smoky, tangy, and salty flavors.

Two slices of Prosciutto provide the following nutritional values. One serving of seafood is equal to 3 ounces, but processed meat has a smaller serving size compared to seafood.

Nutrients	Value
Calories	61
Total Fat	3.4 g
Saturated Fat	1.6 g
Cholesterol	20 mg
Sodium	519 mg
Total Carbs	0 g
Dietary Fiber	0 g
Sugar	0 g
Protein	8 g

High in Proteins

Prosciutto is rich in high-quality proteins, which act as a booster that is essential to build and repair muscles, and bone strengthening. 

Provides Vitamins & Minerals

It is a good source of vitamin B which includes riboflavin(B2), B12, B3, B6, and B1. Vitamin B is used to create red blood cells in your body and also produce energy from the food you consume.

It also has other minerals such as zinc, iron, and magnesium, albeit in lesser quantities.

Low in Carbohydrate Content

Prosciutto has fewer carbohydrates, which will be helpful for people following a low-carbohydrate diet. 

Health Risks Caused by Prosciutto

Sodium

Prosciutto has 520 milligrams of sodium in one serving. The ideal sodium intake in an adult is 1500 milligrams, especially for people with high blood pressure. There would be higher chances of major risk for heart disease and stroke. 

Cancer Risk

Since Prosciutto is processed meat, it is called a carcinogen, which can cause cancer.  People who consume processed or red meat more than 4 times a week are likely to have a 20% higher risk of colorectal cancer. 

So it is very crucial to have processed meat in moderation. Consuming less prosciutto can help in cancer prevention. In other words, prosciutto can not be a treat to enjoy every day. 

Saturated Fat

Prosciutto does not contain much-saturated fat for one serving, but if you eat in excess, it can add up quickly. Saturated Fat can easily increase the bad cholesterol in your body which can increase the risk of heart disease, and strokes and also lead to weight gain. 

Allergies

It is uncommon to have meat allergies, but people in recent times have been diagnosed with symptoms such as vomiting, wheezing, hives, and shortness of breath. It also leads to a condition called anaphylaxis, which is a severe, life-threatening condition. 

Even if you have experienced mild symptoms or allergic reactions, it can sometimes cause severe conditions such as anaphylaxis. Hence, you should always carry epinephrine in case of emergency. 

Preparation & Helpful Tips

It is essential to store prosciutto properly, and there is no need to cook before eating it. 

Eat It Directly Out of the Package

You can consume it directly from your package because it has low water content, which prevents bacterial growth. Usually, the color of prosciutto ranges from pink to mahogany hue. 

Storage

Prosciutto will be fresh for up to 2 to 3 months in the refrigerator and one month in the freezer. Here are some tips to store it without causing any spoilage.

Refrigerate it up to 34–40 degrees because bacteria at this temperature cannot grow quickly. 

It is better to use refrigerated stored meat as soon as possible. Please do not rely on maximum storage time. 

Storing prosciutto, raw meat, seafood and poultry at the bottom of the refrigerator can help the juices not to cross-contaminate.

Avoid opening the refrigerator during humid and warm days. So that you can keep the temperature cool inside the fridge for a longer period.

Alternatives for Prosciutto

If you are on a diet, you should avoid eating processed red meat. Instead, you can opt for skinless poultry, non-fried fish, and beans.

You can also have lean cuts (round, loin, sirloin). Also, trim the excess fat on the meat before preparing it for cooking. So that you can avoid getting bad cholesterol directly into your body.

Conclusion

Prosciutto is a delicious food to enjoy, also it is easy to digest. It is obtained from high-quality raw materials such as salt. It contains all the essential proteins, vitamins, and mineral salts. This will be an excellent food for children, adults, and athletes as well. 

Frequently Asked Questions