Pork, cured, ham and water product, whole, boneless, separable lean only, unheated: Nutrition Facts
Generic food Meat
Pork, cured, ham and water product, whole, boneless, separable lean only, unheated contains 116 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 99 kcal.
Roughly 48% of its calories come from protein, with 37% from fat and 14% 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 53% of the Daily Value for selenium, 24% of the Daily Value for Niacin (B3) and 24% of the Daily Value for Thiamin (B1).
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 | 116 kcal | |
| Total fat M | 4.9 g | 6% |
| Saturated fat C | 1.4 g | 7% |
| Trans fat C | 0.036 g | |
| Cholesterol M | 43 mg | 14% |
| Sodium M | 1,310 mg | 57% |
| Total carbohydrates C | 4.2 g | 2% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars M | 4.2 g | |
| Protein M | 14.1 g | 28% |
| Vitamin A ? | 13 µg | 1% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.6 µg | 3% |
| Vitamin E M | 0.14 mg | 0.9% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) M | 0.28 mg | 24% |
| Riboflavin (B2) M | 0.15 mg | 11% |
| Niacin (B3) M | 3.9 mg | 24% |
| Pantothenic acid (B5) M | 0.66 mg | 13% |
| Vitamin B6 M | 0.29 mg | 17% |
| Folate (B9) C | 4 µg | 1% |
| Vitamin B12 M | 0.34 µg | 14% |
| Choline ? | 64.9 mg | 12% |
| Calcium M | 8 mg | 0.6% |
| Iron M | 0.78 mg | 4% |
| Magnesium M | 17 mg | 4% |
| Phosphorus M | 229 mg | 18% |
| Potassium M | 268 mg | 6% |
| Zinc M | 1.6 mg | 15% |
| Copper M | 0.11 mg | 12% |
| Manganese M | 0.04 mg | 2% |
| Selenium M | 29.4 µg | 53% |
% 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 48%
- Carbohydrates 14%
- Fat 37%
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
- Protein14.1 gin the lowest quarter of pork products (median 22 g)
- Sugars4.2 gin the top quarter of pork products (median 0 g)
- Fat4.9 gbelow the median for pork products (median 9.2 g)
- Saturated fat1.4 gin the lowest quarter of pork products (median 2.9 g)
- Sodium1,310 mgin the top quarter of pork products (median 87 mg)
- Protein per 100 kcal12.1 gprotein density, useful for comparing foods with different calorie levels
- Water73.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2 g |
|---|---|
| Polyunsaturated fat C | 0.64 g |
Sugars and starch (6)
| Sucrose M | 0 g |
|---|---|
| Glucose M | 3.7 g |
| Fructose M | 0.41 g |
| Lactose M | 0 g |
| Maltose M | 0.14 g |
| Galactose M | 0 g |
Amino acids (19)
| Tryptophan M | 0.13 g |
|---|---|
| Threonine M | 0.63 g |
| Isoleucine M | 0.64 g |
| Leucine M | 1.1 g |
| Lysine M | 1.2 g |
| Methionine M | 0.34 g |
| Cystine M | 0.16 g |
| Phenylalanine M | 0.56 g |
| Tyrosine M | 0.46 g |
| Valine M | 0.71 g |
| Arginine M | 0.9 g |
| Histidine M | 0.61 g |
| Alanine M | 0.83 g |
| Aspartic acid M | 1.2 g |
| Glutamic acid M | 2 g |
| Glycine M | 0.74 g |
| Proline M | 0.6 g |
| Serine M | 0.55 g |
| Hydroxyproline I | 0.091 g |
Individual fatty acids (36)
| EPA (omega-3, 20:5 n-3) Z | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) Z | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.022 g |
| Linoleic acid (omega-6, 18:2) ? | 0.55 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.054 g |
| SFA 16:0 M | 0.93 g |
| SFA 18:0 M | 0.45 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 ? | 1.9 g |
| PUFA 18:3 ? | 0.022 g |
| PUFA 20:4 M | 0.046 g |
| SFA 22:0 M | 0.009 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.12 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.033 g |
| MUFA 22:1 Z | 0 g |
| PUFA 22:5 n-3 (DPA) Z | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0.012 g |
| TFA 18:1 t M | 0.022 g |
| TFA 18:2 t,t M | 0.013 g |
| PUFA 20:2 n-6 c,c M | 0.023 g |
| MUFA 18:1 c M | 1.9 g |
| PUFA 18:2 n-6 c,c M | 0.54 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| Fatty acids, total trans-monoenoic C | 0.022 g |
| Fatty acids, total trans-polyenoic C | 0.013 g |
| MUFA 15:1 M | 0 g |
Carotenoids (15)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol M | 13 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 23 IU |
| Vitamin D3 (cholecalciferol) I | 0.6 µg |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta M | 0.02 mg |
| Tocopherol, gamma M | 0.04 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0.02 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (14)
| Water M | 73.1 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 4 g |
| Theobromine Z | 0 mg |
| Energy C | 486 kJ |
| Vitamin A, IU ? | 45 IU |
| Vitamin K (Menaquinone-4) M | 4.3 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food C | 4 µg |
| Betaine M | 3.2 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 |
|---|---|---|---|---|
| Pastrami, turkey | 139 | 16.3 g | 3.3 g | 6.2 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 |
| Turkey breast, sliced, prepackaged | 106 | 14.8 g | 2.2 g | 3.8 g |
| Peppered loaf, pork, beef | 149 | 17.3 g | 4.5 g | 6.4 g |
| HORMEL Canadian Style Bacon | 122 | 16.9 g | 1.9 g | 4.9 g |
| HORMEL ALWAYS TENDER, Pork Tenderloin, Teriyaki-Flavored | 119 | 18.2 g | 4.6 g | 3.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168328. 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.