Pork, cured, ham, boneless, extra lean and regular, roasted: Nutrition Facts
Generic food Cooked Meat
Pork, cured, ham, boneless, extra lean and regular, roasted contains 165 kcal per 100 g. A typical serving of 1 cup (140 g) provides about 231 kcal.
Roughly 55% of its calories come from protein, with 43% from fat and 1% from carbohydrates (estimated with general energy factors).
That is close to the median for pork products on FoodFactly (180 kcal per 100 g).
100 g provides 62% of the Daily Value for Thiamin (B1), 35% of the Daily Value for selenium and 33% of the Daily Value for Niacin (B3).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 165 kcal | |
| Total fat ? | 7.7 g | 10% |
| Saturated fat ? | 2.6 g | 13% |
| Cholesterol ? | 57 mg | 19% |
| Sodium ? | 1,385 mg | 60% |
| Total carbohydrates C | 0.5 g | 0.2% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein ? | 22 g | 44% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D ? | 0.8 µg | 4% |
| Vitamin E C | 0.28 mg | 2% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) ? | 0.74 mg | 62% |
| Riboflavin (B2) ? | 0.28 mg | 22% |
| Niacin (B3) ? | 5.3 mg | 33% |
| Pantothenic acid (B5) ? | 0.6 mg | 12% |
| Vitamin B6 ? | 0.35 mg | 21% |
| Folate (B9) C | 3 µg | 0.8% |
| Vitamin B12 ? | 0.68 µg | 28% |
| Choline I | 85.9 mg | 16% |
| Calcium ? | 8 mg | 0.6% |
| Iron ? | 1.4 mg | 8% |
| Magnesium ? | 19 mg | 5% |
| Phosphorus ? | 248 mg | 20% |
| Potassium ? | 362 mg | 8% |
| Zinc ? | 2.6 mg | 24% |
| Copper ? | 0.12 mg | 13% |
| Manganese ? | 0.046 mg | 2% |
| Selenium I | 19.5 µg | 35% |
% 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 55%
- Carbohydrates 1%
- Fat 43%
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
- Protein22 gbelow the median for pork products (median 22 g)
- Fat7.7 gbelow the median for pork products (median 9.2 g)
- Saturated fat2.6 gbelow the median for pork products (median 2.9 g)
- Sodium1,385 mgin the top quarter of pork products (median 87 mg)
- Protein per 100 kcal13.3 gprotein density, useful for comparing foods with different calorie levels
- Water65.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 3.7 g |
|---|---|
| Polyunsaturated fat ? | 1.1 g |
Amino acids (18)
| Tryptophan ? | 0.24 g |
|---|---|
| Threonine ? | 0.9 g |
| Isoleucine ? | 0.89 g |
| Leucine ? | 1.6 g |
| Lysine ? | 1.7 g |
| Methionine ? | 0.54 g |
| Cystine ? | 0.3 g |
| Phenylalanine ? | 0.88 g |
| Tyrosine ? | 0.66 g |
| Valine ? | 0.88 g |
| Arginine ? | 1.3 g |
| Histidine ? | 0.73 g |
| Alanine ? | 1.2 g |
| Aspartic acid ? | 1.9 g |
| Glutamic acid ? | 3.3 g |
| Glycine ? | 1.1 g |
| Proline ? | 0.87 g |
| Serine ? | 0.83 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.9 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0.03 g |
| SFA 12:0 ? | 0.02 g |
| SFA 14:0 ? | 0.13 g |
| SFA 16:0 ? | 1.6 g |
| SFA 18:0 ? | 0.86 g |
| MUFA 18:1 ? | 3.4 g |
| PUFA 18:3 ? | 0.17 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.37 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 32 IU |
| Vitamin D3 (cholecalciferol) I | 0.8 µg |
| Cryptoxanthin, beta Z | 0 µg |
Sterols (1)
| Phytosterols ? | 0 mg |
|---|
Other components (13)
| Water ? | 65.8 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 4.1 g |
| Theobromine Z | 0 mg |
| Energy ? | 690 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Dihydrophylloquinone) C | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food ? | 3 µg |
| Betaine I | 5.8 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 |
|---|---|---|---|---|
| Lamb, New Zealand, imported, sweetbread, cooked, soaked and simmered Cooked | 144 | 21.1 g | 0 g | 6.6 g |
| Veal, ground, cooked, broiled Cooked | 172 | 24.4 g | 0 g | 7.6 g |
| Lamb, New Zealand, imported, rack - fully frenched, separable lean only, cooked, fast roasted Cooked | 173 | 24.4 g | 0 g | 8.4 g |
| Lamb, New Zealand, imported, chump, boneless, separable lean only, cooked, fast roasted Cooked | 142 | 23.7 g | 0 g | 5.3 g |
| Lamb, variety meats and by-products, heart, cooked, braised Cooked | 185 | 25 g | 1.9 g | 7.9 g |
| Salami, cooked, turkey Cooked | 172 | 19.2 g | 1.6 g | 9.2 g |
| Veal, shoulder, blade, separable lean and fat, cooked, roasted Cooked | 186 | 25.2 g | 0 g | 8.7 g |
| Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, roasted Cooked | 184 | 25.3 g | 0 g | 8.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked pork?
100 g of cooked pork has 165 kcal. 1 cup (140 g): about 231 kcal. 3 oz (85 g): about 140 kcal.
Is cooked pork high in protein?
Cooked pork contains 22 g of protein per 100 g (44% of the 50 g Daily Value), or 30.8 g in 1 cup (140 g). About 55% of its calories come from protein. Compared with other pork products, that is below the median (median 22 g).
How many carbs are in cooked pork?
Cooked pork has 0.5 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in cooked pork?
Cooked pork contains 7.7 g of fat per 100 g, of which 2.6 g is saturated (13% of the Daily Value).
What vitamins and minerals does cooked pork contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (62% DV), selenium (35% DV), Niacin (B3) (33% DV), Vitamin B12 (28% DV) and zinc (24% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked pork?
100 g contains 1,385 mg of sodium, 60% of the 2,300 mg Daily Value.
Does pork have the same nutrition cooked and raw?
No. Per 100 g, pork, cured, ham, boneless, extra lean and regular, roasted has 165 kcal, while pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw has 211 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 168296. 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.