Pork, cured, ham, boneless, extra lean and regular, unheated: Nutrition Facts

Generic food Meat

Pork, cured, ham, boneless, extra lean and regular, unheated contains 162 kcal per 100 g. A typical serving of 1 slice, 6-1/4" x 4" x 1/16", 1 oz (28 g) provides about 45 kcal.

Roughly 48% of its calories come from fat, with 46% from protein and 6% 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 74% of the Daily Value for Thiamin (B1), 33% of the Daily Value for Vitamin B12 and 32% of the Daily Value for Niacin (B3).

The data comes from USDA FoodData Central: SR Legacy.

162kcal per 100 g
18.3 gprotein
2.3 gcarbohydrates
8.4 gfat
45kcal in 1 slice, 6-1/4" x 4" x 1/16", 1 oz (28 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 162 kcal
Total fat ? 8.4 g 11%
Saturated fat ? 2.7 g 14%
Cholesterol ? 53 mg 18%
Sodium ? 1,278 mg 56%
Total carbohydrates C 2.3 g 0.8%
Dietary fiber Z 0 g 0%
Total sugars Z 0 g
Protein ? 18.3 g 37%
Vitamin A C 0 µg0%
Vitamin C Z 0 mg0%
Vitamin D ? 0.6 µg3%
Vitamin E C 0.22 mg1%
Vitamin K C 0 µg0%
Thiamin (B1) ? 0.89 mg74%
Riboflavin (B2) ? 0.24 mg18%
Niacin (B3) ? 5.1 mg32%
Pantothenic acid (B5) ? 0.45 mg9%
Vitamin B6 ? 0.38 mg22%
Folate (B9) C 3 µg0.8%
Vitamin B12 ? 0.8 µg33%
Choline I 69.9 mg13%
Calcium ? 7 mg0.5%
Iron ? 0.9 mg5%
Magnesium ? 18 mg4%
Phosphorus ? 236 mg19%
Potassium ? 297 mg6%
Zinc ? 2.1 mg19%
Copper ? 0.089 mg10%
Manganese ? 0.032 mg1%
Selenium I 16.3 µg30%

% 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: 46%Carbohydrates: 6%Fat: 48%162kcal / 100 g
  • Protein 46%
  • Carbohydrates 6%
  • Fat 48%

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

Thiamin (B1)74%Vitamin B1233%Niacin (B3)32%Selenium30%Vitamin B622%Phosphorus19%Zinc19%Riboflavin (B2)18%Choline13%Copper10%

Nutritional insights

  • Protein18.3 gin the lowest quarter of pork products (median 22 g)
  • Fat8.4 gbelow the median for pork products (median 9.2 g)
  • Saturated fat2.7 gbelow the median for pork products (median 2.9 g)
  • Sodium1,278 mgin the top quarter of pork products (median 87 mg)
  • Protein per 100 kcal11.3 gprotein density, useful for comparing foods with different calorie levels
  • Water66.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?3.9 g
Polyunsaturated fat ?0.93 g
Amino acids (18)
Tryptophan ?0.22 g
Threonine ?0.81 g
Isoleucine ?0.8 g
Leucine ?1.4 g
Lysine ?1.5 g
Methionine ?0.48 g
Cystine ?0.27 g
Phenylalanine ?0.79 g
Tyrosine ?0.6 g
Valine ?0.79 g
Arginine ?1.2 g
Histidine ?0.65 g
Alanine ?1.1 g
Aspartic acid ?1.7 g
Glutamic acid ?3 g
Glycine ?0.95 g
Proline ?0.78 g
Serine ?0.75 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) ?0.81 g
SFA 4:0 Z0 g
SFA 6:0 Z0 g
SFA 8:0 ?0 g
SFA 10:0 ?0.02 g
SFA 12:0 ?0.02 g
SFA 14:0 ?0.12 g
SFA 16:0 ?1.7 g
SFA 18:0 ?0.86 g
MUFA 18:1 ?3.6 g
PUFA 18:3 ?0.12 g
PUFA 20:4 ?0 g
MUFA 16:1 ?0.34 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 Z0 µg
Lycopene Z0 µg
Lutein + zeaxanthin Z0 µg
Retinol C0 µg
Carotene, alpha Z0 µg
Vitamin D (D2 + D3), International Units I26 IU
Vitamin D3 (cholecalciferol) I0.6 µg
Cryptoxanthin, beta Z0 µg
Sterols (1)
Phytosterols ?0 mg
Other components (12)
Water ?66.9 g
Alcohol Z0 g
Caffeine Z0 mg
Ash ?4.2 g
Theobromine Z0 mg
Energy ?678 kJ
Vitamin A, IU ?0 IU
Folic acid Z0 µg
Folate, food ?3 µg
Betaine I4.6 mg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Other forms of Pork

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium Cooked 541 37 g 1.4 g 41.8 g
Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw Raw 211 18.2 g 0 g 14.8 g
Pork, fresh, backfat, raw Raw 812 2.9 g 0 g 88.7 g
Pork, fresh, belly, raw Raw 518 9.3 g 0 g 53 g
Pork, fresh, separable fat, raw Raw 632 9.3 g 0 g 65.7 g
Pork, fresh, leg (ham), rump half, separable lean and fat, raw Raw 182 20.3 g 0 g 10.6 g
Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted Cooked 209 27 g 0 g 10.3 g
Pork, fresh, leg (ham), rump half, separable lean only, raw Raw 120 21.8 g 0 g 2.9 g
Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted Cooked 165 28.9 g 0 g 4.6 g
Pork loin, raw Raw 198 19.7 g 0 g 12.6 g
Pork, fresh, loin, whole, separable lean and fat, cooked, braised Cooked 239 27.2 g 0 g 13.6 g
Pork, fresh, loin, whole, separable lean and fat, cooked, broiled Cooked 242 27.3 g 0 g 13.9 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Ham, sliced 164 16.6 g 3.6 g 8.8 g
Salami, made from any type of meat, reduced fat 172 19.2 g 1.6 g 9.2 g
Sausage, New england brand, pork, beef 161 17.3 g 4.8 g 7.6 g
Sausage, Italian, sweet, links 149 16.1 g 2.1 g 8.4 g
Honey roll sausage, beef 182 18.6 g 2.2 g 10.5 g
Lebanon bologna, beef 172 19 g 0.44 g 10.4 g
Ham, ground 167 20.9 g 0.49 g 8.4 g
Liver, chicken 189 20 g 6.5 g 8.7 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 162 kcal. 1 slice, 6-1/4" x 4" x 1/16", 1 oz (28 g): about 45 kcal. 3 oz (85 g): about 138 kcal. 1 cup (140 g): about 227 kcal.

Is pork high in protein?

Pork contains 18.3 g of protein per 100 g (37% of the 50 g Daily Value), or 5.1 g in 1 slice, 6-1/4" x 4" x 1/16", 1 oz (28 g). About 46% 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 2.3 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.

How much fat is in pork?

Pork contains 8.4 g of fat per 100 g, of which 2.7 g is saturated (14% 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) (74% DV), Vitamin B12 (33% DV), Niacin (B3) (32% DV), selenium (30% DV) and Vitamin B6 (22% DV). The full list is in the vitamins and minerals table above.

How much sodium is in pork?

100 g contains 1,278 mg of sodium, 56% of the 2,300 mg Daily Value.

Does pork have the same nutrition not specified and cooked?

No. Per 100 g, pork, cured, ham, boneless, extra lean and regular, unheated has 162 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 168295. 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.