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Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, heated, roasted: Nutrition Facts

Generic food Cooked Meat

Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, heated, roasted contains 200 kcal per 100 g. A typical serving of 1 roast shank (3,054 g) provides about 6,108 kcal.

Roughly 60% of its calories come from fat, with 37% from protein and 3% 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 44% of the Daily Value for selenium, 29% of the Daily Value for Niacin (B3) and 25% of the Daily Value for zinc.

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.

200kcal per 100 g
18.6 gprotein
1.4 gcarbohydrates
13.4 gfat
6,108kcal in 1 roast shank (3,054 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 200 kcal
Total fat C 13.4 g 17%
Saturated fat C 4.4 g 22%
Trans fat C 0.093 g
Cholesterol C 66 mg 22%
Sodium C 988 mg 43%
Total carbohydrates C 1.4 g 0.5%
Dietary fiber C 0 g 0%
Total sugars C 0.79 g
Protein C 18.6 g 37%
Vitamin A C 11 µg1%
Vitamin C C 0 mg0%
Vitamin E C 0.29 mg2%
Vitamin K C 0 µg0%
Thiamin (B1) C 0.26 mg22%
Riboflavin (B2) C 0.17 mg13%
Niacin (B3) C 4.7 mg29%
Pantothenic acid (B5) C 0.52 mg10%
Vitamin B6 C 0.32 mg19%
Folate (B9) C 1 µg0.3%
Vitamin B12 C 0.55 µg23%
Choline C 73.9 mg13%
Calcium C 9 mg0.7%
Iron C 1.4 mg8%
Magnesium C 17 mg4%
Phosphorus C 207 mg17%
Potassium C 232 mg5%
Zinc C 2.7 mg25%
Copper C 0.16 mg18%
Manganese C 0.022 mg1%
Selenium C 24.2 µg44%

% 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: 37%Carbohydrates: 3%Fat: 60%200kcal / 100 g
  • Protein 37%
  • Carbohydrates 3%
  • Fat 60%

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

Selenium44%Niacin (B3)29%Zinc25%Vitamin B1223%Thiamin (B1)22%Vitamin B619%Copper18%Phosphorus17%Choline13%Riboflavin (B2)13%

Nutritional insights

  • Protein18.6 gin the lowest quarter of pork products (median 22 g)
  • Sugars0.79 gin the top quarter of pork products (median 0 g)
  • Fat13.4 gabove the median for pork products (median 9.2 g)
  • Saturated fat4.4 gabove the median for pork products (median 2.9 g)
  • Sodium988 mgin the top quarter of pork products (median 87 mg)
  • Protein per 100 kcal9.3 gprotein density, useful for comparing foods with different calorie levels
  • Water63.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C6.1 g
Polyunsaturated fat C1.7 g
Sugars and starch (6)
Sucrose C0.57 g
Glucose C0.17 g
Fructose C0.05 g
Lactose C0 g
Maltose C0 g
Galactose C0 g
Amino acids (19)
Tryptophan C0.17 g
Threonine C0.82 g
Isoleucine C0.83 g
Leucine C1.5 g
Lysine C1.6 g
Methionine C0.44 g
Cystine C0.21 g
Phenylalanine C0.74 g
Tyrosine C0.6 g
Valine C0.94 g
Arginine C1.2 g
Histidine C0.81 g
Alanine C1.1 g
Aspartic acid C1.6 g
Glutamic acid C2.6 g
Glycine C1 g
Proline C0.81 g
Serine C0.73 g
Hydroxyproline C0.12 g
Individual fatty acids (28)
EPA (omega-3, 20:5 n-3) C0 g
DHA (omega-3, 22:6 n-3) C0 g
Linoleic acid (omega-6, 18:2) C1.5 g
SFA 4:0 C0 g
SFA 6:0 C0 g
SFA 8:0 C0 g
SFA 10:0 C0.009 g
SFA 12:0 C0.01 g
SFA 14:0 C0.16 g
SFA 16:0 C2.8 g
SFA 18:0 C1.3 g
SFA 20:0 C0.022 g
MUFA 18:1 C5.7 g
PUFA 18:3 C0.063 g
PUFA 20:4 C0.077 g
SFA 22:0 C0.018 g
MUFA 14:1 C0 g
MUFA 16:1 C0.32 g
PUFA 18:4 C0 g
MUFA 20:1 C0.1 g
MUFA 22:1 C0 g
PUFA 22:5 n-3 (DPA) C0 g
SFA 15:0 C0 g
SFA 17:0 C0.033 g
PUFA 20:2 n-6 c,c C0.067 g
MUFA 17:1 C0 g
PUFA 20:3 C0 g
MUFA 15:1 C0 g
Carotenoids (13)
Beta-carotene C0 µg
Lycopene C0 µg
Lutein + zeaxanthin C0 µg
Retinol C11 µg
Carotene, alpha C0 µg
Cryptoxanthin, beta C0 µg
Tocopherol, beta C0.01 mg
Tocopherol, gamma C0.08 mg
Tocopherol, delta C0.01 mg
Tocotrienol, alpha C0.03 mg
Tocotrienol, beta C0 mg
Tocotrienol, gamma C0.03 mg
Tocotrienol, delta C0 mg
Other components (14)
Water C63.4 g
Alcohol C0 g
Caffeine C0 mg
Ash C3.2 g
Theobromine C0 mg
Energy C838 kJ
Vitamin A, IU C38 IU
Vitamin K (Menaquinone-4) C4.5 µg
Vitamin K (Dihydrophylloquinone) C0 µg
Folic acid C0 µg
Folate, food C1 µg
Betaine C2.3 mg
Vitamin E, added C0 mg
Vitamin B-12, added C0 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
Bratwurst, chicken, cooked Cooked 176 19.4 g 0 g 10.4 g
Bratwurst, pork, beef and turkey, lite, smoked Cooked 186 14.5 g 1.6 g 13.5 g
Salami, cooked, turkey Cooked 172 19.2 g 1.6 g 9.2 g
Lamb, New Zealand, imported, ground lamb, cooked, braised Cooked 192 22.6 g 0 g 11.3 g
Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean and fat, cooked, slow roasted Cooked 208 23.4 g 0.03 g 12.7 g
Lamb, variety meats and by-products, pancreas, cooked, braised Cooked 234 22.8 g 0 g 15.1 g
Beef, ground, 70% lean meat / 30% fat, patty cooked, pan-broiled Cooked 238 22.9 g 0 g 15.5 g
Veal, variety meats and by-products, brain, cooked, pan-fried Cooked 213 14.5 g 0 g 16.8 g

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

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 169165. 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.

Frequently asked questions

How many calories are in cooked pork?

100 g of cooked pork has 200 kcal. 1 roast shank (3,054 g): about 6,108 kcal. 3 oz, 3 oz (85 g): about 170 kcal.

Is cooked pork high in protein?

Cooked pork contains 18.6 g of protein per 100 g (37% of the 50 g Daily Value), or 569 g in 1 roast shank (3,054 g). About 37% 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 1.4 g of total carbohydrates per 100 g, including 0 g of fiber and 0.79 g of sugars.

How much fat is in cooked pork?

Cooked pork contains 13.4 g of fat per 100 g, of which 4.4 g is saturated (22% 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 selenium (44% DV), Niacin (B3) (29% DV), zinc (25% DV), Vitamin B12 (23% DV) and Thiamin (B1) (22% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked pork?

100 g contains 988 mg of sodium, 43% of the 2,300 mg Daily Value.

Does pork have the same nutrition cooked and raw?

No. Per 100 g, pork, cured, ham -- water added, shank, bone-in, separable lean and fat, heated, roasted has 200 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.