Pork, cured, ham, low sodium, lean and fat, cooked: Nutrition Facts
Generic food Cooked Meat
Pork, cured, ham, low sodium, lean and fat, cooked contains 172 kcal per 100 g. A typical serving of 1 cubic inch, boneless (17 g) provides about 29 kcal.
Roughly 54% of its calories come from protein, with 45% from fat and 0.7% 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 61% of the Daily Value for Thiamin (B1), 36% of the Daily Value for Niacin (B3) and 35% of the Daily Value for selenium.
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 ? | 172 kcal | |
| Total fat ? | 8.3 g | 11% |
| Saturated fat ? | 2.8 g | 14% |
| Cholesterol ? | 58 mg | 19% |
| Sodium ? | 969 mg | 42% |
| Total carbohydrates C | 0.3 g | 0.1% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein ? | 22.3 g | 45% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.8 µg | 4% |
| Vitamin E I | 0.28 mg | 2% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) ? | 0.73 mg | 61% |
| Riboflavin (B2) ? | 0.31 mg | 24% |
| Niacin (B3) ? | 5.7 mg | 36% |
| Vitamin B6 ? | 0.33 mg | 19% |
| Folate (B9) C | 3 µg | 0.8% |
| Vitamin B12 ? | 0.69 µg | 29% |
| Choline I | 87.2 mg | 16% |
| Calcium ? | 8 mg | 0.6% |
| Iron ? | 1.4 mg | 8% |
| Magnesium ? | 21 mg | 5% |
| Phosphorus ? | 265 mg | 21% |
| Potassium ? | 386 mg | 8% |
| Zinc ? | 2.6 mg | 23% |
| Copper ? | 0.13 mg | 15% |
| 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 54%
- Carbohydrates 0.7%
- Fat 45%
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
- Protein22.3 gabove the median for pork products (median 22 g)
- Fat8.3 gbelow the median for pork products (median 9.2 g)
- Saturated fat2.8 gbelow the median for pork products (median 2.9 g)
- Sodium969 mgin the top quarter of pork products (median 87 mg)
- Protein per 100 kcal13 gprotein density, useful for comparing foods with different calorie levels
- Water65.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 4 g |
|---|---|
| Polyunsaturated fat ? | 1 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) ? | 0.87 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0.032 g |
| SFA 12:0 ? | 0.025 g |
| SFA 14:0 ? | 0.14 g |
| SFA 16:0 ? | 1.7 g |
| SFA 18:0 ? | 0.9 g |
| MUFA 18:1 ? | 3.6 g |
| PUFA 18:3 ? | 0.15 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.38 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 | 33 IU |
| Vitamin D3 (cholecalciferol) I | 0.8 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (13)
| Water ? | 65.1 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 4 g |
| Theobromine Z | 0 mg |
| Energy ? | 720 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Dihydrophylloquinone) Z | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food ? | 3 µg |
| Betaine I | 5.9 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, rack - fully frenched, separable lean only, cooked, fast roasted Cooked | 173 | 24.4 g | 0 g | 8.4 g |
| Veal, ground, cooked, broiled Cooked | 172 | 24.4 g | 0 g | 7.6 g |
| Lamb, New Zealand, imported, sweetbread, cooked, soaked and simmered Cooked | 144 | 21.1 g | 0 g | 6.6 g |
| Lamb, variety meats and by-products, heart, cooked, braised Cooked | 185 | 25 g | 1.9 g | 7.9 g |
| Sausage, turkey, fresh, cooked Cooked | 196 | 23.9 g | 0 g | 10.4 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 |
| Bison, ground, grass-fed, cooked Cooked | 179 | 25.5 g | 0 g | 8.6 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 172 kcal. 1 cubic inch, boneless (17 g): about 29 kcal. 3 oz, boneless (85 g): about 146 kcal.
Is cooked pork high in protein?
Cooked pork contains 22.3 g of protein per 100 g (45% of the 50 g Daily Value), or 3.8 g in 1 cubic inch, boneless (17 g). About 54% of its calories come from protein. Compared with other pork products, that is above the median (median 22 g).
How many carbs are in cooked pork?
Cooked pork has 0.3 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 8.3 g of fat per 100 g, of which 2.8 g is saturated (14% 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) (61% DV), Niacin (B3) (36% DV), selenium (35% DV), Vitamin B12 (29% DV) and Riboflavin (B2) (24% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked pork?
100 g contains 969 mg of sodium, 42% of the 2,300 mg Daily Value.
Does pork have the same nutrition cooked and raw?
No. Per 100 g, pork, cured, ham, low sodium, lean and fat, cooked has 172 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 168110. 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.