Pork, cured, ham, extra lean and regular, canned, unheated: Nutrition Facts
Generic food Canned Meat
Pork, cured, ham, extra lean and regular, canned, unheated contains 144 kcal per 100 g. A typical serving of 1 cup (140 g) provides about 202 kcal.
Roughly 52% of its calories come from protein, with 48% from fat and 0% 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 73% of the Daily Value for Thiamin (B1), 40% of the Daily Value for selenium and 33% of the Daily Value for Vitamin B12.
These values are for the canned 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 | 144 kcal | |
| Total fat ? | 7.5 g | 10% |
| Saturated fat ? | 2.5 g | 12% |
| Cholesterol ? | 38 mg | 13% |
| Sodium ? | 1,276 mg | 55% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein ? | 18 g | 36% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D ? | 0.6 µg | 3% |
| Vitamin E C | 0.19 mg | 1% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) ? | 0.88 mg | 73% |
| Riboflavin (B2) ? | 0.23 mg | 18% |
| Niacin (B3) ? | 4.6 mg | 29% |
| Pantothenic acid (B5) ? | 0.46 mg | 9% |
| Vitamin B6 ? | 0.46 mg | 27% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 ? | 0.8 µg | 33% |
| Choline I | 68.7 mg | 12% |
| Calcium ? | 6 mg | 0.5% |
| Iron ? | 0.9 mg | 5% |
| Magnesium ? | 16 mg | 4% |
| Phosphorus ? | 207 mg | 17% |
| Potassium ? | 334 mg | 7% |
| Zinc ? | 1.8 mg | 17% |
| Copper ? | 0.078 mg | 9% |
| Manganese ? | 0.024 mg | 1% |
| Selenium I | 22.1 µg | 40% |
% 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 52%
- 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
Nutritional insights
- Protein18 gin the lowest quarter of pork products (median 22 g)
- Fat7.5 gbelow the median for pork products (median 9.2 g)
- Saturated fat2.5 gbelow the median for pork products (median 2.9 g)
- Sodium1,276 mgin the top quarter of pork products (median 87 mg)
- Protein per 100 kcal12.5 gprotein density, useful for comparing foods with different calorie levels
- Water71.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 3.6 g |
|---|---|
| Polyunsaturated fat ? | 0.76 g |
Amino acids (18)
| Tryptophan ? | 0.2 g |
|---|---|
| Threonine ? | 0.8 g |
| Isoleucine ? | 0.77 g |
| Leucine ? | 1.4 g |
| Lysine ? | 1.5 g |
| Methionine ? | 0.47 g |
| Cystine ? | 0.21 g |
| Phenylalanine ? | 0.69 g |
| Tyrosine ? | 0.59 g |
| Valine ? | 0.81 g |
| Arginine ? | 1.1 g |
| Histidine ? | 0.71 g |
| Alanine ? | 1 g |
| Aspartic acid ? | 1.7 g |
| Glutamic acid ? | 2.7 g |
| Glycine ? | 0.88 g |
| Proline ? | 0.76 g |
| Serine ? | 0.7 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) ? | 0.68 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0.02 g |
| SFA 12:0 ? | 0.01 g |
| SFA 14:0 ? | 0.05 g |
| SFA 16:0 ? | 1.6 g |
| SFA 18:0 ? | 0.76 g |
| MUFA 18:1 ? | 3.3 g |
| PUFA 18:3 ? | 0.08 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.29 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 | 22 IU |
| Vitamin D3 (cholecalciferol) I | 0.6 µg |
| Cryptoxanthin, beta Z | 0 µg |
Sterols (1)
| Phytosterols ? | 0 mg |
|---|
Other components (13)
| Water ? | 71.1 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 3.6 g |
| Theobromine Z | 0 mg |
| Energy ? | 602 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Dihydrophylloquinone) C | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food ? | 6 µg |
| Betaine I | 4.5 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 |
|---|---|---|---|---|
| Ham, canned Canned | 167 | 20.9 g | 0.49 g | 8.4 g |
| Luncheon meat, pork and chicken, minced, canned, includes Spam Lite Canned | 196 | 15.2 g | 1.4 g | 13.9 g |
| Pate, chicken liver, canned Canned | 201 | 13.5 g | 6.6 g | 13.1 g |
| Veal, shoulder, blade chop, separable lean and fat, raw Raw | 148 | 18.7 g | 0.03 g | 7.6 g |
| Lamb, New Zealand, imported, breast, separable lean only, raw Raw | 149 | 18.3 g | 1 g | 8 g |
| HORMEL ALWAYS TENDER, Boneless Pork Loin, Fresh Pork Raw | 145 | 19 g | 0.76 g | 7.2 g |
| Sausage, turkey, fresh, raw Raw | 155 | 18.8 g | 0.47 g | 8.1 g |
| Veal, sirloin, separable lean and fat, raw Raw | 152 | 19.1 g | 0 g | 7.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in canned pork?
100 g of canned pork has 144 kcal. 1 cup (140 g): about 202 kcal. 3 oz (85 g): about 122 kcal.
Is canned pork high in protein?
Canned pork contains 18 g of protein per 100 g (36% of the 50 g Daily Value), or 25.2 g in 1 cup (140 g). About 52% 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 canned pork?
Canned pork has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in canned pork?
Canned pork contains 7.5 g of fat per 100 g, of which 2.5 g is saturated (12% of the Daily Value).
What vitamins and minerals does canned pork contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (73% DV), selenium (40% DV), Vitamin B12 (33% DV), Niacin (B3) (29% DV) and Vitamin B6 (27% DV). The full list is in the vitamins and minerals table above.
How much sodium is in canned pork?
100 g contains 1,276 mg of sodium, 55% of the 2,300 mg Daily Value.
Does pork have the same nutrition canned and cooked?
No. Per 100 g, pork, cured, ham, extra lean and regular, canned, unheated has 144 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 167885. 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.