Calories in Pork, cured, ham, separable fat, boneless, unheated
Generic food Meat
Pork, cured, ham, separable fat, boneless, unheated contains 515 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 438 kcal.
Roughly 93% of its calories come from fat, with 6% from protein and 1% 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 29% of the Daily Value for selenium, 19% of the Daily Value for Thiamin (B1) and 16% of the Daily Value for Niacin (B3).
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 | 515 kcal | |
| Total fat M | 53 g | 68% |
| Saturated fat C | 17.4 g | 87% |
| Trans fat C | 0.41 g | |
| Cholesterol M | 61 mg | 20% |
| Sodium M | 616 mg | 27% |
| Total carbohydrates C | 1.9 g | 0.7% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars M | 0.44 g | |
| Protein M | 7.5 g | 15% |
| Vitamin A ? | 13 µg | 1% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 1.2 µg | 6% |
| Vitamin E M | 0.76 mg | 5% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) M | 0.23 mg | 19% |
| Riboflavin (B2) M | 0.021 mg | 2% |
| Niacin (B3) M | 2.6 mg | 16% |
| Pantothenic acid (B5) M | 0.35 mg | 7% |
| Vitamin B6 M | 0.19 mg | 11% |
| Folate (B9) C | 0 µg | 0% |
| Vitamin B12 M | 0.31 µg | 13% |
| Choline ? | 30.7 mg | 6% |
| Calcium M | 4 mg | 0.3% |
| Iron M | 0.5 mg | 3% |
| Magnesium M | 11 mg | 3% |
| Phosphorus M | 143 mg | 11% |
| Potassium M | 174 mg | 4% |
| Zinc M | 1.1 mg | 10% |
| Copper M | 0.097 mg | 11% |
| Manganese M | 0.022 mg | 1% |
| Selenium M | 15.8 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 6%
- Carbohydrates 1%
- Fat 93%
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
- Protein7.5 gin the lowest quarter of pork products (median 22 g)
- Sugars0.44 gin the top quarter of pork products (median 0 g)
- Fat53 gin the top quarter of pork products (median 9.2 g)
- Saturated fat17.4 gin the top quarter of pork products (median 2.9 g)
- Sodium616 mgabove the median for pork products (median 87 mg)
- Protein per 100 kcal1.5 gprotein density, useful for comparing foods with different calorie levels
- Water35.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 23.9 g |
|---|---|
| Polyunsaturated fat C | 6.9 g |
Sugars and starch (6)
| Sucrose M | 0 g |
|---|---|
| Glucose M | 0.44 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (19)
| Tryptophan M | 0.054 g |
|---|---|
| Threonine M | 0.29 g |
| Isoleucine M | 0.3 g |
| Leucine M | 0.54 g |
| Lysine M | 0.54 g |
| Methionine M | 0.15 g |
| Cystine M | 0.086 g |
| Phenylalanine M | 0.28 g |
| Tyrosine M | 0.2 g |
| Valine M | 0.36 g |
| Arginine M | 0.46 g |
| Histidine M | 0.33 g |
| Alanine M | 0.46 g |
| Aspartic acid M | 0.64 g |
| Glutamic acid M | 1 g |
| Glycine M | 0.58 g |
| Proline M | 0.37 g |
| Serine M | 0.28 g |
| Hydroxyproline M | 0.16 g |
Individual fatty acids (36)
| 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 | 0.29 g |
| Linoleic acid (omega-6, 18:2) ? | 6.2 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.64 g |
| SFA 16:0 M | 11.1 g |
| SFA 18:0 M | 5.4 g |
| SFA 20:0 M | 0.086 g |
| MUFA 18:1 ? | 22.4 g |
| PUFA 18:3 ? | 0.29 g |
| PUFA 20:4 M | 0.12 g |
| SFA 22:0 M | 0.051 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 1.2 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.38 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 | 0.15 g |
| TFA 18:1 t M | 0.25 g |
| TFA 18:2 t,t M | 0.16 g |
| PUFA 20:2 n-6 c,c M | 0.27 g |
| MUFA 18:1 c M | 22.1 g |
| PUFA 18:2 n-6 c,c M | 6.1 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 | 0.25 g |
| Fatty acids, total trans-polyenoic C | 0.16 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 | 13 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 48 IU |
| Vitamin D3 (cholecalciferol) I | 1.2 µg |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta M | 0.01 mg |
| Tocopherol, gamma M | 0.18 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0.18 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0.11 mg |
| Tocotrienol, delta M | 0 mg |
Other components (14)
| Water M | 35.7 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 2 g |
| Theobromine Z | 0 mg |
| Energy C | 2,153 kJ |
| Vitamin A, IU ? | 44 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food C | 0 µg |
| Betaine M | 1.9 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 |
|---|---|---|---|---|
| Veal, external fat only, raw Raw | 503 | 8.9 g | 0.89 g | 51.6 g |
| Veal, breast, separable fat, cooked Cooked | 521 | 9.4 g | 0 g | 53.4 g |
| Veal, Australian, separable fat, raw Raw | 509 | 9.9 g | 0 g | 52.2 g |
| Beef, Australian, imported, grass-fed, external fat, raw Raw | 509 | 11.3 g | 0.39 g | 51.4 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 |
| Beef, Australian, imported, grass-fed, seam fat, raw Raw | 562 | 9.6 g | 1.1 g | 57.7 g |
| Lamb, Australian, imported, fresh, seam fat, cooked Cooked | 554 | 13.8 g | 1.6 g | 54.7 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 515 kcal. 3 oz (85 g): about 438 kcal.
How much protein is in pork?
Pork contains 7.5 g of protein per 100 g (15% of the 50 g Daily Value), or 6.4 g in 3 oz (85 g). About 6% 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 1.9 g of total carbohydrates per 100 g, including 0 g of fiber and 0.44 g of sugars.
How much fat is in pork?
Pork contains 53 g of fat per 100 g, of which 17.4 g is saturated (87% of the Daily Value).
What vitamins and minerals does pork contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (29% DV), Thiamin (B1) (19% DV), Niacin (B3) (16% DV), Vitamin B12 (13% DV) and phosphorus (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pork?
100 g contains 616 mg of sodium, 27% of the 2,300 mg Daily Value.
Does pork have the same nutrition not specified and cooked?
No. Per 100 g, pork, cured, ham, separable fat, boneless, unheated has 515 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 169156. 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.