Pork, cured, ham, whole, separable lean and fat, unheated: Nutrition Facts

Generic food Meat

Pork, cured, ham, whole, separable lean and fat, unheated contains 246 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 70 kcal.

Roughly 69% of its calories come from fat, with 31% from protein and 0.1% 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 65% of the Daily Value for Thiamin (B1), 39% of the Daily Value for Vitamin C and 31% of the Daily Value for Vitamin B12.

The data comes from USDA FoodData Central: SR Legacy.

246kcal per 100 g
18.5 gprotein
0.06 gcarbohydrates
18.5 gfat
70kcal in 1 oz (28.4 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 246 kcal
Total fat ? 18.5 g 24%
Saturated fat ? 6.6 g 33%
Cholesterol ? 56 mg 19%
Sodium ? 1,284 mg 56%
Total carbohydrates C 0.06 g 0%
Dietary fiber Z 0 g 0%
Total sugars Z 0 g
Protein ? 18.5 g 37%
Vitamin A C 0 µg0%
Vitamin C I 34.9 mg39%
Vitamin E I 0.27 mg2%
Vitamin K I 0 µg0%
Thiamin (B1) ? 0.78 mg65%
Riboflavin (B2) ? 0.19 mg15%
Niacin (B3) ? 4.5 mg28%
Pantothenic acid (B5) ? 0.47 mg9%
Vitamin B6 ? 0.41 mg24%
Folate (B9) C 1 µg0.3%
Vitamin B12 ? 0.74 µg31%
Calcium ? 7 mg0.5%
Iron ? 0.71 mg4%
Magnesium ? 15 mg4%
Phosphorus ? 201 mg16%
Potassium ? 310 mg7%
Zinc ? 1.8 mg16%
Copper ? 0.071 mg8%
Manganese ? 0.028 mg1%
Selenium C 15.3 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: 31%Carbohydrates: 0.1%Fat: 69%246kcal / 100 g
  • Protein 31%
  • Carbohydrates 0.1%
  • Fat 69%

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)65%Vitamin C39%Vitamin B1231%Niacin (B3)28%Selenium28%Vitamin B624%Phosphorus16%Zinc16%Riboflavin (B2)15%Pantothenic acid (B5)9%

Nutritional insights

  • Protein18.5 gin the lowest quarter of pork products (median 22 g)
  • Fat18.5 gin the top quarter of pork products (median 9.2 g)
  • Saturated fat6.6 gin the top quarter of pork products (median 2.9 g)
  • Sodium1,284 mgin the top quarter of pork products (median 87 mg)
  • Protein per 100 kcal7.5 gprotein density, useful for comparing foods with different calorie levels
  • Water59.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?8.7 g
Polyunsaturated fat ?1.6 g
Amino acids (18)
Tryptophan ?0.21 g
Threonine ?0.81 g
Isoleucine ?0.79 g
Leucine ?1.5 g
Lysine ?1.6 g
Methionine ?0.47 g
Cystine ?0.27 g
Phenylalanine ?0.79 g
Tyrosine ?0.58 g
Valine ?0.81 g
Arginine ?1.3 g
Histidine ?0.63 g
Alanine ?1 g
Aspartic acid ?1.6 g
Glutamic acid ?2.8 g
Glycine ?0.89 g
Proline ?0.73 g
Serine ?0.7 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) ?1.4 g
SFA 4:0 Z0 g
SFA 6:0 Z0 g
SFA 8:0 ?0 g
SFA 10:0 ?0.02 g
SFA 12:0 ?0.04 g
SFA 14:0 ?0.24 g
SFA 16:0 ?4.2 g
SFA 18:0 ?2.2 g
MUFA 18:1 ?8.1 g
PUFA 18:3 ?0.19 g
PUFA 20:4 ?0.09 g
MUFA 16:1 ?0.58 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 (13)
Beta-carotene Z0 µg
Lycopene Z0 µg
Lutein + zeaxanthin Z0 µg
Retinol C0 µg
Carotene, alpha Z0 µg
Cryptoxanthin, beta Z0 µg
Tocopherol, beta I0 mg
Tocopherol, gamma I0.05 mg
Tocopherol, delta I0 mg
Tocotrienol, alpha I0.03 mg
Tocotrienol, beta I0 mg
Tocotrienol, gamma I0.03 mg
Tocotrienol, delta I0 mg
Sterols (1)
Phytosterols ?0 mg
Other components (12)
Water ?59.7 g
Alcohol Z0 g
Caffeine Z0 mg
Ash ?3.2 g
Theobromine Z0 mg
Energy ?1,029 kJ
Vitamin A, IU ?0 IU
Vitamin K (Dihydrophylloquinone) Z0 µg
Folic acid Z0 µg
Folate, food I1 µg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 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
Beef, corned 251 18.2 g 0.47 g 19 g
Sausage, Polish, beef with chicken, hot 259 17.6 g 3.6 g 19.4 g
Ham and cheese spread 245 16.2 g 2.3 g 18.5 g
Pork sausage, reduced fat 267 20.9 g 0.15 g 20.3 g
Ham, minced 263 16.3 g 1.8 g 20.7 g
Bologna, pork 247 15.3 g 0.73 g 19.9 g
Luncheon sausage, pork and beef 260 15.4 g 1.6 g 20.9 g
Tongue 282 19.1 g 0 g 22.1 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 246 kcal. 1 oz (28.4 g): about 70 kcal. 1 cup (140 g): about 344 kcal.

Is pork high in protein?

Pork contains 18.5 g of protein per 100 g (37% of the 50 g Daily Value), or 5.2 g in 1 oz (28.4 g). About 31% 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 0.06 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 18.5 g of fat per 100 g, of which 6.6 g is saturated (33% 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) (65% DV), Vitamin C (39% DV), Vitamin B12 (31% DV), Niacin (B3) (28% 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 1,284 mg of sodium, 56% of the 2,300 mg Daily Value.

Does pork have the same nutrition not specified and cooked?

No. Per 100 g, pork, cured, ham, whole, separable lean and fat, unheated has 246 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 167875. 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.