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Pork, cured, ham -- water added, whole, boneless, separable lean and fat, unheated: Nutrition Facts

Generic food Meat

Pork, cured, ham -- water added, whole, boneless, separable lean and fat, unheated contains 121 kcal per 100 g. A typical serving of 1 lb whole (454 g) provides about 549 kcal.

Roughly 56% of its calories come from protein, with 40% from fat and 5% 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 63% of the Daily Value for selenium, 34% of the Daily Value for Niacin (B3) and 33% of the Daily Value for Thiamin (B1).

The data comes from USDA FoodData Central: SR Legacy.

121kcal per 100 g
17.1 gprotein
1.4 gcarbohydrates
5.4 gfat
549kcal in 1 lb whole (454 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 121 kcal
Total fat C 5.4 g 7%
Saturated fat C 1.9 g 9%
Trans fat C 0.047 g
Cholesterol C 50 mg 17%
Sodium C 1,126 mg 49%
Total carbohydrates C 1.4 g 0.5%
Dietary fiber C 0 g 0%
Total sugars C 1.4 g
Protein C 17.1 g 34%
Vitamin A C 13 µg1%
Vitamin C C 0 mg0%
Vitamin D C 0.6 µg3%
Vitamin E C 0.23 mg2%
Vitamin K C 0 µg0%
Thiamin (B1) C 0.4 mg33%
Riboflavin (B2) C 0.18 mg14%
Niacin (B3) C 5.4 mg34%
Pantothenic acid (B5) C 0.72 mg14%
Vitamin B6 C 0.41 mg24%
Folate (B9) C 2 µg0.5%
Vitamin B12 C 0.46 µg19%
Choline C 70.6 mg13%
Calcium C 8 mg0.6%
Iron C 0.85 mg5%
Magnesium C 19 mg5%
Phosphorus C 262 mg21%
Potassium C 312 mg7%
Zinc C 1.8 mg16%
Copper C 0.1 mg11%
Manganese C 0.022 mg1%
Selenium C 34.6 µg63%

% 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: 56%Carbohydrates: 5%Fat: 40%121kcal / 100 g
  • Protein 56%
  • Carbohydrates 5%
  • Fat 40%

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

Selenium63%Niacin (B3)34%Thiamin (B1)33%Vitamin B624%Phosphorus21%Vitamin B1219%Zinc16%Pantothenic acid (B5)14%Riboflavin (B2)14%Choline13%

Nutritional insights

  • Protein17.1 gin the lowest quarter of pork products (median 22 g)
  • Sugars1.4 gin the top quarter of pork products (median 0 g)
  • Fat5.4 gbelow the median for pork products (median 9.2 g)
  • Saturated fat1.9 gbelow the median for pork products (median 2.9 g)
  • Sodium1,126 mgin the top quarter of pork products (median 87 mg)
  • Protein per 100 kcal14.1 gprotein density, useful for comparing foods with different calorie levels
  • Water72.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C2.6 g
Polyunsaturated fat C0.76 g
Sugars and starch (6)
Sucrose C0.09 g
Glucose C1.3 g
Fructose C0.05 g
Lactose C0 g
Maltose C0 g
Galactose C0 g
Amino acids (19)
Tryptophan C0.16 g
Threonine C0.76 g
Isoleucine C0.77 g
Leucine C1.4 g
Lysine C1.4 g
Methionine C0.41 g
Cystine C0.19 g
Phenylalanine C0.68 g
Tyrosine C0.55 g
Valine C0.86 g
Arginine C1.1 g
Histidine C0.74 g
Alanine C1 g
Aspartic acid C1.5 g
Glutamic acid C2.4 g
Glycine C0.9 g
Proline C0.73 g
Serine C0.67 g
Hydroxyproline C0.11 g
Individual fatty acids (36)
EPA (omega-3, 20:5 n-3) C0 g
DHA (omega-3, 22:6 n-3) C0 g
ALA (omega-3, 18:3 n-3) C0.028 g
Linoleic acid (omega-6, 18:2) C0.65 g
SFA 4:0 C0 g
SFA 6:0 C0 g
SFA 8:0 C0 g
SFA 10:0 C0 g
SFA 12:0 C0.001 g
SFA 14:0 C0.067 g
SFA 16:0 C1.2 g
SFA 18:0 C0.6 g
SFA 20:0 C0.007 g
MUFA 18:1 C2.4 g
PUFA 18:3 C0.028 g
PUFA 20:4 C0.052 g
SFA 22:0 C0.008 g
MUFA 14:1 C0 g
MUFA 16:1 C0.14 g
PUFA 18:4 C0 g
MUFA 20:1 C0.04 g
MUFA 22:1 C0 g
PUFA 22:5 n-3 (DPA) C0 g
SFA 15:0 C0 g
SFA 17:0 C0.014 g
TFA 18:1 t C0.027 g
TFA 18:2 t,t C0.02 g
PUFA 20:2 n-6 c,c C0.026 g
MUFA 18:1 c C2.4 g
PUFA 18:2 n-6 c,c C0.63 g
PUFA 18:3 n-6 c,c,c C0 g
MUFA 17:1 C0.002 g
PUFA 20:3 C0 g
Fatty acids, total trans-monoenoic C0.027 g
Fatty acids, total trans-polyenoic C0.02 g
MUFA 15:1 C0 g
Carotenoids (15)
Beta-carotene C0 µg
Lycopene C0 µg
Lutein + zeaxanthin C0 µg
Retinol C13 µg
Carotene, alpha C0 µg
Vitamin D (D2 + D3), International Units C22 IU
Vitamin D3 (cholecalciferol) C0.6 µg
Cryptoxanthin, beta C0 µg
Tocopherol, beta C0.01 mg
Tocopherol, gamma C0.03 mg
Tocopherol, delta C0.01 mg
Tocotrienol, alpha C0.03 mg
Tocotrienol, beta C0 mg
Tocotrienol, gamma C0 mg
Tocotrienol, delta C0 mg
Other components (14)
Water C72.9 g
Alcohol C0 g
Caffeine C0 mg
Ash C3.5 g
Theobromine C0 mg
Energy C508 kJ
Vitamin A, IU C42 IU
Vitamin K (Menaquinone-4) C3.4 µg
Vitamin K (Dihydrophylloquinone) C0 µg
Folic acid C0 µg
Folate, food C2 µg
Betaine C3.5 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
HORMEL Canadian Style Bacon 122 16.9 g 1.9 g 4.9 g
Ham luncheon meat, loaf type 117 18 g 1.6 g 4.4 g
Lunchmeat, ham, black forest, sliced 114 17.1 g 1.8 g 4.2 g
HORMEL ALWAYS TENDER, Pork Loin Filets, Lemon Garlic-Flavored 118 17.8 g 1.8 g 4.2 g
Ham, sliced, pre-packaged, deli meat (96%fat free, water added) 107 16.9 g 0.7 g 4 g
HORMEL ALWAYS TENDER, Pork Tenderloin, Peppercorn-Flavored 110 17.2 g 1.8 g 3.8 g
Lunchmeat, roast beef, sliced, prepackaged 116 18.5 g 0.57 g 4.5 g
Ham 117 19 g 1.6 g 3.9 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 168345. 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 pork?

100 g of pork has 121 kcal. 1 lb whole (454 g): about 549 kcal. 3 oz whole (85 g): about 103 kcal.

Is pork high in protein?

Pork contains 17.1 g of protein per 100 g (34% of the 50 g Daily Value), or 77.4 g in 1 lb whole (454 g). About 56% 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 1.4 g of total carbohydrates per 100 g, including 0 g of fiber and 1.4 g of sugars.

How much fat is in pork?

Pork contains 5.4 g of fat per 100 g, of which 1.9 g is saturated (9% 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 (63% DV), Niacin (B3) (34% DV), Thiamin (B1) (33% DV), Vitamin B6 (24% DV) and phosphorus (21% DV). The full list is in the vitamins and minerals table above.

How much sodium is in pork?

100 g contains 1,126 mg of sodium, 49% of the 2,300 mg Daily Value.

Does pork have the same nutrition not specified and cooked?

No. Per 100 g, pork, cured, ham -- water added, whole, boneless, separable lean and fat, unheated has 121 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 14, 2026. Each value above shows whether it was measured, calculated or taken from a label.