Pork, cured, ham -- water added, rump, bone-in, separable lean only, unheated: Nutrition Facts
Generic food Meat
Pork, cured, ham -- water added, rump, bone-in, separable lean only, unheated contains 95 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 81 kcal.
Roughly 64% of its calories come from protein, with 33% from fat and 3% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in pork products on FoodFactly, where the median is 180 kcal per 100 g across 343 foods.
100 g provides 52% of the Daily Value for selenium, 33% of the Daily Value for Niacin (B3) and 23% of the Daily Value for Vitamin B12.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 95 kcal | |
| Total fat M | 3.5 g | 4% |
| Saturated fat I | 1.2 g | 6% |
| Trans fat I | 0.031 g | |
| Cholesterol M | 53 mg | 18% |
| Sodium M | 1,170 mg | 51% |
| Total carbohydrates C | 0.67 g | 0.2% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars I | 0.67 g | |
| Protein M | 15.4 g | 31% |
| Vitamin A C | 9 µg | 1% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E I | 0.16 mg | 1% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) M | 0.24 mg | 20% |
| Riboflavin (B2) M | 0.21 mg | 16% |
| Niacin (B3) M | 5.3 mg | 33% |
| Pantothenic acid (B5) M | 0.38 mg | 8% |
| Vitamin B6 M | 0.27 mg | 16% |
| Folate (B9) C | 3 µg | 0.8% |
| Vitamin B12 M | 0.54 µg | 23% |
| Choline I | 63.8 mg | 12% |
| Calcium M | 7 mg | 0.5% |
| Iron M | 1.1 mg | 6% |
| Magnesium M | 16 mg | 4% |
| Phosphorus M | 235 mg | 19% |
| Potassium M | 205 mg | 4% |
| Zinc M | 1.4 mg | 12% |
| Copper M | 0.091 mg | 10% |
| Manganese M | 0.022 mg | 1% |
| Selenium M | 28.8 µg | 52% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 64%
- Carbohydrates 3%
- Fat 33%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein15.4 gin the lowest quarter of pork products (median 22 g)
- Sugars0.67 gin the top quarter of pork products (median 0 g)
- Fat3.5 gin the lowest quarter of pork products (median 9.2 g)
- Saturated fat1.2 gin the lowest quarter of pork products (median 2.9 g)
- Sodium1,170 mgin the top quarter of pork products (median 87 mg)
- Protein per 100 kcal16.2 gprotein density, useful for comparing foods with different calorie levels
- Water77 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 1.6 g |
|---|---|
| Polyunsaturated fat I | 0.38 g |
Sugars and starch (6)
| Sucrose I | 0.59 g |
|---|---|
| Glucose I | 0.03 g |
| Fructose I | 0.04 g |
| Lactose I | 0 g |
| Maltose I | 0 g |
| Galactose I | 0 g |
Amino acids (19)
| Tryptophan M | 0.15 g |
|---|---|
| Threonine M | 0.69 g |
| Isoleucine M | 0.7 g |
| Leucine M | 1.2 g |
| Lysine M | 1.3 g |
| Methionine M | 0.37 g |
| Cystine M | 0.17 g |
| Phenylalanine M | 0.62 g |
| Tyrosine M | 0.5 g |
| Valine M | 0.78 g |
| Arginine M | 0.99 g |
| Histidine M | 0.67 g |
| Alanine M | 0.91 g |
| Aspartic acid M | 1.3 g |
| Glutamic acid M | 2.2 g |
| Glycine M | 0.81 g |
| Proline M | 0.66 g |
| Serine M | 0.6 g |
| Hydroxyproline M | 0.1 g |
Individual fatty acids (36)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| ALA (omega-3, 18:3 n-3) I | 0.01 g |
| Linoleic acid (omega-6, 18:2) I | 0.32 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 I | 0 g |
| SFA 14:0 I | 0.044 g |
| SFA 16:0 I | 0.77 g |
| SFA 18:0 I | 0.4 g |
| SFA 20:0 I | 0.006 g |
| MUFA 18:1 I | 1.5 g |
| PUFA 18:3 I | 0.01 g |
| PUFA 20:4 I | 0.04 g |
| SFA 22:0 I | 0.007 g |
| MUFA 14:1 I | 0 g |
| MUFA 16:1 I | 0.093 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0.021 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
| SFA 15:0 I | 0 g |
| SFA 17:0 I | 0.009 g |
| TFA 18:1 t I | 0.017 g |
| TFA 18:2 t,t I | 0.013 g |
| PUFA 20:2 n-6 c,c I | 0.01 g |
| MUFA 18:1 c I | 1.4 g |
| PUFA 18:2 n-6 c,c I | 0.3 g |
| PUFA 18:3 n-6 c,c,c I | 0 g |
| MUFA 17:1 I | 0 g |
| PUFA 20:3 I | 0 g |
| Fatty acids, total trans-monoenoic I | 0.017 g |
| Fatty acids, total trans-polyenoic I | 0.013 g |
| MUFA 15:1 I | 0 g |
Carotenoids (9)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol I | 9 µg |
| Carotene, alpha Z | 0 µg |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta I | 0 mg |
| Tocopherol, gamma I | 0.04 mg |
| Tocopherol, delta I | 0 mg |
Other components (12)
| Water M | 77 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 3.5 g |
| Theobromine Z | 0 mg |
| Energy C | 399 kJ |
| Vitamin A, IU C | 29 IU |
| Folic acid I | 0 µg |
| Folate, food I | 3 µg |
| Betaine I | 3.8 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Pork
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Turkey breast, sliced, prepackaged | 106 | 14.8 g | 2.2 g | 3.8 g |
| Turkey, prepackaged or deli, luncheon meat | 106 | 14.8 g | 2.2 g | 3.8 g |
| Turkey, prepackaged or deli, luncheon meat, reduced sodium | 106 | 14.8 g | 2.2 g | 3.8 g |
| Turkey ham, prepackaged or deli, luncheon meat | 106 | 14.8 g | 2.2 g | 3.8 g |
| Luncheon meat, NFS | 101 | 16.7 g | 0.27 g | 3.7 g |
| Ham, prepackaged or deli, luncheon meat | 101 | 16.7 g | 0.27 g | 3.7 g |
| Ham, prepackaged or deli, luncheon meat, reduced sodium | 101 | 16.7 g | 0.27 g | 3.7 g |
| Ham, sliced, pre-packaged, deli meat (96%fat free, water added) | 107 | 16.9 g | 0.7 g | 4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in pork?
100 g of pork has 95 kcal. 3 oz (85 g): about 81 kcal.
Is pork high in protein?
Pork contains 15.4 g of protein per 100 g (31% of the 50 g Daily Value), or 13.1 g in 3 oz (85 g). About 64% of its calories come from protein. Compared with other pork products, that is in the lowest quarter (median 22 g).
How many carbs are in pork?
Pork has 0.67 g of total carbohydrates per 100 g, including 0 g of fiber and 0.67 g of sugars.
How much fat is in pork?
Pork contains 3.5 g of fat per 100 g, of which 1.2 g is saturated (6% of the Daily Value).
What vitamins and minerals does pork contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (52% DV), Niacin (B3) (33% DV), Vitamin B12 (23% DV), Thiamin (B1) (20% DV) and phosphorus (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pork?
100 g contains 1,170 mg of sodium, 51% of the 2,300 mg Daily Value.
Does pork have the same nutrition not specified and cooked?
No. Per 100 g, pork, cured, ham -- water added, rump, bone-in, separable lean only, unheated has 95 kcal, while pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium has 541 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 167916. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.