Calories in Pork, cured, ham, separable fat, boneless, heated
Generic food Cooked Meat
Pork, cured, ham, separable fat, boneless, heated contains 507 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 431 kcal.
Roughly 92% of its calories come from fat, with 7% from protein and 2% from carbohydrates (estimated with general energy factors).
That is more 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 37% of the Daily Value for copper, 29% of the Daily Value for selenium and 23% of the Daily Value for Thiamin (B1).
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, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 507 kcal | |
| Total fat M | 51.6 g | 66% |
| Saturated fat C | 17 g | 85% |
| Trans fat C | 0.37 g | |
| Cholesterol M | 72 mg | 24% |
| Sodium M | 677 mg | 29% |
| Total carbohydrates C | 2 g | 0.7% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars M | 0.28 g | |
| Protein M | 8.8 g | 18% |
| Vitamin A ? | 12 µg | 1% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 1.9 µg | 10% |
| Vitamin E M | 0.35 mg | 2% |
| Thiamin (B1) M | 0.28 mg | 23% |
| Riboflavin (B2) M | 0.096 mg | 7% |
| Niacin (B3) M | 3.1 mg | 19% |
| Pantothenic acid (B5) M | 0.41 mg | 8% |
| Vitamin B6 M | 0.2 mg | 12% |
| Folate (B9) C | 1 µg | 0.3% |
| Vitamin B12 M | 0.31 µg | 13% |
| Calcium M | 6 mg | 0.5% |
| Iron M | 0.53 mg | 3% |
| Magnesium M | 16 mg | 4% |
| Phosphorus M | 169 mg | 14% |
| Potassium M | 195 mg | 4% |
| Zinc M | 1.1 mg | 10% |
| Copper M | 0.33 mg | 37% |
| Manganese M | 0.022 mg | 1% |
| Selenium M | 16 µg | 29% |
% 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 7%
- Carbohydrates 2%
- Fat 92%
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
- Protein8.8 gin the lowest quarter of pork products (median 22 g)
- Sugars0.28 gin the top quarter of pork products (median 0 g)
- Fat51.6 gin the top quarter of pork products (median 9.2 g)
- Saturated fat17 gin the top quarter of pork products (median 2.9 g)
- Sodium677 mgabove the median for pork products (median 87 mg)
- Protein per 100 kcal1.7 gprotein density, useful for comparing foods with different calorie levels
- Water35.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 23.8 g |
|---|---|
| Polyunsaturated fat C | 6.5 g |
Sugars and starch (6)
| Sucrose M | 0 g |
|---|---|
| Glucose M | 0.28 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (19)
| Tryptophan M | 0.063 g |
|---|---|
| Threonine M | 0.34 g |
| Isoleucine M | 0.35 g |
| Leucine M | 0.63 g |
| Lysine M | 0.63 g |
| Methionine M | 0.18 g |
| Cystine M | 0.1 g |
| Phenylalanine M | 0.32 g |
| Tyrosine M | 0.24 g |
| Valine M | 0.42 g |
| Arginine M | 0.53 g |
| Histidine M | 0.38 g |
| Alanine M | 0.54 g |
| Aspartic acid M | 0.75 g |
| Glutamic acid M | 1.2 g |
| Glycine M | 0.67 g |
| Proline M | 0.43 g |
| Serine M | 0.33 g |
| Hydroxyproline M | 0.057 g |
Individual fatty acids (37)
| 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 | 0.27 g |
| Linoleic acid (omega-6, 18:2) ? | 5.8 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0.047 g |
| SFA 12:0 M | 0.051 g |
| SFA 14:0 M | 0.63 g |
| SFA 16:0 M | 10.9 g |
| SFA 18:0 M | 5.1 g |
| SFA 20:0 M | 0.088 g |
| MUFA 18:1 ? | 22.1 g |
| PUFA 18:3 ? | 0.27 g |
| PUFA 20:4 M | 0.12 g |
| SFA 22:0 M | 0.049 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 1.3 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.4 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 | 0.14 g |
| TFA 18:1 t M | 0.23 g |
| TFA 18:2 t,t M | 0.14 g |
| PUFA 18:2 CLAs M | 0.15 g |
| PUFA 20:2 n-6 c,c M | 0.26 g |
| MUFA 18:1 c M | 21.9 g |
| PUFA 18:2 n-6 c,c M | 5.5 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 | 0.23 g |
| Fatty acids, total trans-polyenoic C | 0.14 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 | 12 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 75 IU |
| Vitamin D3 (cholecalciferol) I | 1.9 µg |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta M | 0.01 mg |
| Tocopherol, gamma M | 0.12 mg |
| Tocopherol, delta M | 0.02 mg |
| Tocotrienol, alpha M | 0.05 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0.07 mg |
| Tocotrienol, delta M | 0 mg |
Other components (11)
| Water M | 35.5 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 2.2 g |
| Theobromine Z | 0 mg |
| Energy C | 2,122 kJ |
| Vitamin A, IU ? | 42 IU |
| Folic acid Z | 0 µg |
| Folate, food C | 1 µg |
| 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 |
|---|---|---|---|---|
| Veal, breast, separable fat, cooked Cooked | 521 | 9.4 g | 0 g | 53.4 g |
| Veal, seam fat only, cooked Cooked | 505 | 11.2 g | 2.1 g | 50.2 g |
| Beef, New Zealand, imported, intermuscular fat, cooked Cooked | 560 | 7.9 g | 3.4 g | 57.2 g |
| Lamb, Australian, imported, fresh, seam fat, cooked Cooked | 554 | 13.8 g | 1.6 g | 54.7 g |
| Veal, external fat only, cooked Cooked | 540 | 15.3 g | 0 g | 53.2 g |
| Lamb, Australian, imported, fresh, external fat, cooked Cooked | 538 | 16.9 g | 0 g | 52.3 g |
| Pate, goose liver, smoked, canned Cooked | 462 | 11.4 g | 4.7 g | 43.8 g |
| Lamb, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, cooked Cooked | 586 | 12.2 g | 0 g | 59.2 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 507 kcal. 3 oz (85 g): about 431 kcal.
How much protein is in cooked pork?
Cooked pork contains 8.8 g of protein per 100 g (18% of the 50 g Daily Value), or 7.5 g in 3 oz (85 g). About 7% 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 cooked pork?
Cooked pork has 2 g of total carbohydrates per 100 g, including 0 g of fiber and 0.28 g of sugars.
How much fat is in cooked pork?
Cooked pork contains 51.6 g of fat per 100 g, of which 17 g is saturated (85% 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 copper (37% DV), selenium (29% DV), Thiamin (B1) (23% DV), Niacin (B3) (19% DV) and phosphorus (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked pork?
100 g contains 677 mg of sodium, 29% of the 2,300 mg Daily Value.
Does pork have the same nutrition cooked and raw?
No. Per 100 g, pork, cured, ham, separable fat, boneless, heated has 507 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 169155. 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.