Pork, cured, ham, steak, boneless, extra lean, unheated: Nutrition Facts

Generic food Meat

Pork, cured, ham, steak, boneless, extra lean, unheated contains 122 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 35 kcal.

Roughly 67% of its calories come from protein, with 33% 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 67% of the Daily Value for Thiamin (B1), 36% of the Daily Value for Vitamin C and 33% of the Daily Value for Vitamin B12.

The data comes from USDA FoodData Central: SR Legacy.

122kcal per 100 g
19.6 gprotein
0 gcarbohydrates
4.3 gfat
35kcal in 1 oz (28.4 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories ? 122 kcal
Total fat ? 4.3 g 5%
Saturated fat ? 1.4 g 7%
Cholesterol ? 45 mg 15%
Sodium ? 1,269 mg 55%
Total carbohydrates Z 0 g 0%
Dietary fiber Z 0 g 0%
Total sugars not reported
Protein ? 19.6 g 39%
Vitamin A ? 0 µg0%
Vitamin C ? 32.3 mg36%
Thiamin (B1) ? 0.8 mg67%
Riboflavin (B2) ? 0.2 mg15%
Niacin (B3) ? 5.1 mg32%
Pantothenic acid (B5) ? 0.62 mg12%
Vitamin B6 ? 0.37 mg22%
Folate (B9) C 4 µg1%
Vitamin B12 ? 0.79 µg33%
Calcium ? 4 mg0.3%
Iron ? 1 mg6%
Magnesium ? 19 mg5%
Phosphorus ? 260 mg21%
Potassium ? 325 mg7%
Zinc ? 2 mg18%
Copper ? 0.08 mg9%
Manganese ? 0.037 mg2%
Selenium I 15.5 µg28%

% 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: 67%Fat: 33%122kcal / 100 g
  • Protein 67%
  • Fat 33%

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

Thiamin (B1)67%Vitamin C36%Vitamin B1233%Niacin (B3)32%Selenium28%Vitamin B622%Phosphorus21%Zinc18%Riboflavin (B2)15%Pantothenic acid (B5)12%

Nutritional insights

  • Protein19.6 gbelow the median for pork products (median 22 g)
  • Fat4.3 gin the lowest quarter of pork products (median 9.2 g)
  • Saturated fat1.4 gin the lowest quarter of pork products (median 2.9 g)
  • Sodium1,269 mgin the top quarter of pork products (median 87 mg)
  • Protein per 100 kcal16 gprotein density, useful for comparing foods with different calorie levels
  • Water72.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?2 g
Polyunsaturated fat ?0.47 g
Amino acids (18)
Tryptophan ?0.24 g
Threonine ?0.87 g
Isoleucine ?0.86 g
Leucine ?1.6 g
Lysine ?1.7 g
Methionine ?0.52 g
Cystine ?0.3 g
Phenylalanine ?0.85 g
Tyrosine ?0.64 g
Valine ?0.85 g
Arginine ?1.3 g
Histidine ?0.7 g
Alanine ?1.2 g
Aspartic acid ?1.9 g
Glutamic acid ?3.2 g
Glycine ?1 g
Proline ?0.84 g
Serine ?0.8 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) ?0.43 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 ?0.02 g
SFA 14:0 ?0.08 g
SFA 16:0 ?0.84 g
SFA 18:0 ?0.47 g
MUFA 18:1 ?1.8 g
PUFA 18:3 ?0.04 g
PUFA 20:4 ?0 g
MUFA 16:1 ?0.19 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 (1)
Retinol ?0 µg
Sterols (1)
Phytosterols ?0 mg
Other components (6)
Water ?72.2 g
Ash ?4 g
Energy ?510 kJ
Vitamin A, IU ?0 IU
Folic acid Z0 µg
Folate, food ?4 µg

Other forms of Pork

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium Cooked 541 37 g 1.4 g 41.8 g
Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw Raw 211 18.2 g 0 g 14.8 g
Pork, fresh, backfat, raw Raw 812 2.9 g 0 g 88.7 g
Pork, fresh, belly, raw Raw 518 9.3 g 0 g 53 g
Pork, fresh, separable fat, raw Raw 632 9.3 g 0 g 65.7 g
Pork, fresh, leg (ham), rump half, separable lean and fat, raw Raw 182 20.3 g 0 g 10.6 g
Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted Cooked 209 27 g 0 g 10.3 g
Pork, fresh, leg (ham), rump half, separable lean only, raw Raw 120 21.8 g 0 g 2.9 g
Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted Cooked 165 28.9 g 0 g 4.6 g
Pork loin, raw Raw 198 19.7 g 0 g 12.6 g
Pork, fresh, loin, whole, separable lean and fat, cooked, braised Cooked 239 27.2 g 0 g 13.6 g
Pork, fresh, loin, whole, separable lean and fat, cooked, broiled Cooked 242 27.3 g 0 g 13.9 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Lunchmeat, roast beef, sliced, prepackaged 116 18.5 g 0.57 g 4.5 g
Roast beef, deli style, prepackaged, sliced 115 18.6 g 0.64 g 3.7 g
Beef, cured, luncheon meat, jellied 111 19 g 0 g 3.3 g
Pastrami, made from any kind of meat, reduced fat 115 18.6 g 0.64 g 3.7 g
Beef, prepackaged or deli, luncheon meat 115 18.6 g 0.64 g 3.7 g
Beef, prepackaged or deli, luncheon meat, reduced sodium 115 18.6 g 0.64 g 3.7 g
HORMEL, Cure 81 Ham 106 18.4 g 0.21 g 3.6 g
Ham, turkey, sliced, extra lean, prepackaged or deli 134 19.6 g 0.93 g 5.8 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 122 kcal. 1 oz (28.4 g): about 35 kcal. 1 slice (57 g): about 70 kcal.

Is pork high in protein?

Pork contains 19.6 g of protein per 100 g (39% of the 50 g Daily Value), or 5.5 g in 1 oz (28.4 g). About 67% of its calories come from protein. Compared with other pork products, that is below the median (median 22 g).

How many carbs are in pork?

Pork has 0 g of total carbohydrates per 100 g, including 0 g of fiber.

How much fat is in pork?

Pork contains 4.3 g of fat per 100 g, of which 1.4 g is saturated (7% of the Daily Value).

What vitamins and minerals does pork contain?

Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (67% DV), Vitamin C (36% DV), Vitamin B12 (33% DV), Niacin (B3) (32% DV) and selenium (28% DV). The full list is in the vitamins and minerals table above.

How much sodium is in pork?

100 g contains 1,269 mg of sodium, 55% of the 2,300 mg Daily Value.

Does pork have the same nutrition not specified and cooked?

No. Per 100 g, pork, cured, ham, steak, boneless, extra lean, unheated has 122 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 167874. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.