Pork, cured, ham, shank, bone-in, separable lean only, unheated: Nutrition Facts
Generic food Meat
Pork, cured, ham, shank, bone-in, separable lean only, unheated contains 125 kcal per 100 g. A typical serving of 1 lb (454 g) provides about 567 kcal.
Roughly 76% of its calories come from protein, with 23% from fat and 0.6% 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 44% of the Daily Value for Niacin (B3), 43% of the Daily Value for copper and 40% of the Daily Value for Thiamin (B1).
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 | 125 kcal | |
| Total fat M | 3.2 g | 4% |
| Saturated fat I | 0.98 g | 5% |
| Trans fat I | 0.022 g | |
| Cholesterol M | 61 mg | 20% |
| Sodium M | 846 mg | 37% |
| Total carbohydrates C | 0.18 g | 0.1% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 23.8 g | 48% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E M | 0.24 mg | 2% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) M | 0.48 mg | 40% |
| Riboflavin (B2) M | 0.25 mg | 19% |
| Niacin (B3) M | 7 mg | 44% |
| Pantothenic acid (B5) M | 0.66 mg | 13% |
| Vitamin B6 M | 0.47 mg | 27% |
| Folate (B9) C | 0 µg | 0% |
| Vitamin B12 M | 0.58 µg | 24% |
| Choline ? | 90.5 mg | 16% |
| Calcium M | 6 mg | 0.5% |
| Iron M | 0.99 mg | 6% |
| Magnesium M | 22 mg | 5% |
| Phosphorus M | 258 mg | 21% |
| Potassium M | 364 mg | 8% |
| Zinc M | 2.3 mg | 21% |
| Copper M | 0.39 mg | 43% |
| Manganese M | 0.022 mg | 1% |
| Selenium M | 21.2 µg | 39% |
% 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 76%
- Carbohydrates 0.6%
- Fat 23%
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
- Protein23.8 gabove the median for pork products (median 22 g)
- Fat3.2 gin the lowest quarter of pork products (median 9.2 g)
- Saturated fat0.98 gin the lowest quarter of pork products (median 2.9 g)
- Sodium846 mgabove the median for pork products (median 87 mg)
- Protein per 100 kcal19 gprotein density, useful for comparing foods with different calorie levels
- Water69.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 1.2 g |
|---|---|
| Polyunsaturated fat I | 0.51 g |
Sugars and starch (6)
| Sucrose C | 0 g |
|---|---|
| Glucose C | 0 g |
| Fructose I | 0 g |
| Lactose I | 0 g |
| Maltose I | 0 g |
| Galactose I | 0 g |
Amino acids (19)
| Tryptophan M | 0.22 g |
|---|---|
| Threonine M | 1.1 g |
| Isoleucine M | 1.1 g |
| Leucine M | 1.9 g |
| Lysine M | 2 g |
| Methionine M | 0.57 g |
| Cystine M | 0.27 g |
| Phenylalanine M | 0.95 g |
| Tyrosine M | 0.77 g |
| Valine M | 1.2 g |
| Arginine M | 1.5 g |
| Histidine M | 1 g |
| Alanine M | 1.4 g |
| Aspartic acid M | 2.1 g |
| Glutamic acid M | 3.4 g |
| Glycine M | 1.2 g |
| Proline M | 1 g |
| Serine M | 0.93 g |
| Hydroxyproline M | 0.15 g |
Individual fatty acids (36)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| ALA (omega-3, 18:3 n-3) I | 0.025 g |
| Linoleic acid (omega-6, 18:2) I | 0.41 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0.001 g |
| SFA 12:0 I | 0 g |
| SFA 14:0 I | 0.034 g |
| SFA 16:0 I | 0.6 g |
| SFA 18:0 I | 0.33 g |
| SFA 20:0 I | 0.003 g |
| MUFA 18:1 I | 1.1 g |
| PUFA 18:3 I | 0.025 g |
| PUFA 20:4 I | 0.067 g |
| SFA 22:0 I | 0 g |
| MUFA 14:1 I | 0 g |
| MUFA 16:1 I | 0.074 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0.017 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
| SFA 15:0 I | 0 g |
| SFA 17:0 I | 0.008 g |
| TFA 18:1 t I | 0.012 g |
| TFA 18:2 t,t I | 0.009 g |
| PUFA 20:2 n-6 c,c I | 0.012 g |
| MUFA 18:1 c I | 1.1 g |
| PUFA 18:2 n-6 c,c I | 0.4 g |
| PUFA 18:3 n-6 c,c,c I | 0 g |
| MUFA 17:1 I | 0 g |
| PUFA 20:3 I | 0.003 g |
| Fatty acids, total trans-monoenoic I | 0.012 g |
| Fatty acids, total trans-polyenoic I | 0.009 g |
| MUFA 15:1 I | 0 g |
Carotenoids (13)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha Z | 0 µg |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.03 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0.01 mg |
| Tocotrienol, delta M | 0 mg |
Other components (14)
| Water M | 69.8 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 3.1 g |
| Theobromine Z | 0 mg |
| Energy C | 521 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Menaquinone-4) M | 1.3 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food C | 0 µg |
| Betaine M | 6 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 |
|---|---|---|---|---|
| Sweetbreads | 124 | 22.5 g | 0 g | 3.1 g |
| Goat | 142 | 26.9 g | 0 g | 3 g |
| Corned beef loaf, jellied | 153 | 22.9 g | 0 g | 6.1 g |
| Beef, cured, pastrami | 147 | 21.8 g | 0.36 g | 5.8 g |
| Pastrami, NFS | 147 | 21.8 g | 0.36 g | 5.8 g |
| Kidney | 157 | 27 g | 0 g | 4.6 g |
| Liver, beef | 174 | 26.3 g | 5.1 g | 4.6 g |
| Groundhog | 159 | 28.1 g | 0 g | 4.3 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 125 kcal. 1 lb (454 g): about 567 kcal. 3 oz (85 g): about 106 kcal.
Is pork high in protein?
Pork contains 23.8 g of protein per 100 g (48% of the 50 g Daily Value), or 108 g in 1 lb (454 g). About 76% of its calories come from protein. Compared with other pork products, that is above the median (median 22 g).
How many carbs are in pork?
Pork has 0.18 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 3.2 g of fat per 100 g, of which 0.98 g is saturated (5% of the Daily Value).
What vitamins and minerals does pork contain?
Per 100 g, the most notable amounts relative to the Daily Value are Niacin (B3) (44% DV), copper (43% DV), Thiamin (B1) (40% DV), selenium (39% DV) and Vitamin B6 (27% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pork?
100 g contains 846 mg of sodium, 37% of the 2,300 mg Daily Value.
Does pork have the same nutrition not specified and cooked?
No. Per 100 g, pork, cured, ham, shank, bone-in, separable lean only, unheated has 125 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 169176. 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.