Pork, cured, ham and water product, slice, bone-in, separable lean only, unheated: Nutrition Facts
Generic food Meat
Pork, cured, ham and water product, slice, bone-in, separable lean only, unheated contains 103 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 88 kcal.
Roughly 56% of its calories come from protein, with 33% from fat and 11% 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 35% of the Daily Value for Thiamin (B1), 27% of the Daily Value for Niacin (B3) and 24% of the Daily Value for selenium.
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 | 103 kcal | |
| Total fat M | 3.8 g | 5% |
| Saturated fat I | 1.3 g | 6% |
| Trans fat I | 0.03 g | |
| Cholesterol M | 49 mg | 16% |
| Sodium M | 1,160 mg | 50% |
| Total carbohydrates C | 2.8 g | 1% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars I | 0.91 g | |
| Protein M | 14.5 g | 29% |
| Vitamin A C | 9 µg | 1% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E I | 0.11 mg | 0.7% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) M | 0.42 mg | 35% |
| Riboflavin (B2) M | 0.18 mg | 14% |
| Niacin (B3) M | 4.4 mg | 27% |
| Pantothenic acid (B5) M | 0.39 mg | 8% |
| Vitamin B6 M | 0.36 mg | 21% |
| Folate (B9) C | 1 µg | 0.3% |
| Vitamin B12 M | 0.48 µg | 20% |
| Choline I | 72.8 mg | 13% |
| Calcium M | 9 mg | 0.7% |
| Iron M | 1.5 mg | 8% |
| Magnesium M | 14 mg | 3% |
| Phosphorus M | 222 mg | 18% |
| Potassium M | 209 mg | 4% |
| Zinc M | 1.7 mg | 15% |
| Copper M | 0.14 mg | 15% |
| Manganese M | 0.022 mg | 1% |
| Selenium M | 13 µg | 24% |
% 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 56%
- Carbohydrates 11%
- 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
- Protein14.5 gin the lowest quarter of pork products (median 22 g)
- Sugars0.91 gin the top quarter of pork products (median 0 g)
- Fat3.8 gin the lowest quarter of pork products (median 9.2 g)
- Saturated fat1.3 gin the lowest quarter of pork products (median 2.9 g)
- Sodium1,160 mgin the top quarter of pork products (median 87 mg)
- Protein per 100 kcal14 gprotein density, useful for comparing foods with different calorie levels
- Water75.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 1.7 g |
|---|---|
| Polyunsaturated fat I | 0.54 g |
Sugars and starch (6)
| Sucrose I | 0 g |
|---|---|
| Glucose I | 0.91 g |
| Fructose I | 0 g |
| Lactose I | 0 g |
| Maltose I | 0 g |
| Galactose I | 0 g |
Amino acids (19)
| Tryptophan M | 0.14 g |
|---|---|
| Threonine M | 0.65 g |
| Isoleucine M | 0.65 g |
| Leucine M | 1.2 g |
| Lysine M | 1.2 g |
| Methionine M | 0.35 g |
| Cystine M | 0.16 g |
| Phenylalanine M | 0.58 g |
| Tyrosine M | 0.47 g |
| Valine M | 0.73 g |
| Arginine M | 0.93 g |
| Histidine M | 0.63 g |
| Alanine M | 0.85 g |
| Aspartic acid M | 1.3 g |
| Glutamic acid M | 2.1 g |
| Glycine M | 0.76 g |
| Proline M | 0.62 g |
| Serine M | 0.57 g |
| Hydroxyproline M | 0.094 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 | 0.015 g |
| Linoleic acid (omega-6, 18:2) I | 0.45 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 | 0.042 g |
| SFA 16:0 I | 0.8 g |
| SFA 18:0 I | 0.4 g |
| SFA 20:0 I | 0.005 g |
| MUFA 18:1 I | 1.6 g |
| PUFA 18:3 I | 0.015 g |
| PUFA 20:4 I | 0.061 g |
| SFA 22:0 I | 0.01 g |
| MUFA 14:1 I | 0 g |
| MUFA 16:1 I | 0.093 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0.025 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 | 0.008 g |
| TFA 18:1 t I | 0.016 g |
| TFA 18:2 t,t I | 0.014 g |
| PUFA 20:2 n-6 c,c I | 0.018 g |
| MUFA 18:1 c I | 1.6 g |
| PUFA 18:2 n-6 c,c I | 0.43 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 | 0.016 g |
| Fatty acids, total trans-polyenoic I | 0.014 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 | 0.01 mg |
| Tocopherol, gamma I | 0.03 mg |
| Tocopherol, delta I | 0 mg |
Other components (12)
| Water M | 75.5 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 3.4 g |
| Theobromine Z | 0 mg |
| Energy C | 432 kJ |
| Vitamin A, IU C | 31 IU |
| Folic acid I | 0 µg |
| Folate, food I | 1 µg |
| Betaine I | 3.1 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, 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 |
| Turkey breast, sliced, prepackaged | 106 | 14.8 g | 2.2 g | 3.8 g |
| Lunchmeat, chicken breast, sliced | 100 | 16.4 g | 3.1 g | 2.5 g |
| Tripe | 89 | 12.6 g | 0 g | 3.9 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 |
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 103 kcal. 3 oz (85 g): about 88 kcal.
Is pork high in protein?
Pork contains 14.5 g of protein per 100 g (29% of the 50 g Daily Value), or 12.3 g in 3 oz (85 g). About 56% 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 2.8 g of total carbohydrates per 100 g, including 0 g of fiber and 0.91 g of sugars.
How much fat is in pork?
Pork contains 3.8 g of fat per 100 g, of which 1.3 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 Thiamin (B1) (35% DV), Niacin (B3) (27% DV), selenium (24% DV), Vitamin B6 (21% DV) and Vitamin B12 (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pork?
100 g contains 1,160 mg of sodium, 50% of the 2,300 mg Daily Value.
Does pork have the same nutrition not specified and cooked?
No. Per 100 g, pork, cured, ham and water product, slice, bone-in, separable lean only, unheated has 103 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 169153. 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.