Pork, cured, ham, whole, separable lean only, unheated: Nutrition Facts
Generic food Meat
Pork, cured, ham, whole, separable lean only, unheated contains 147 kcal per 100 g. A typical serving of 1 cup (140 g) provides about 206 kcal.
Roughly 63% of its calories come from protein, with 36% from fat and 0.1% 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 78% of the Daily Value for Thiamin (B1), 36% of the Daily Value for Vitamin B12 and 34% of the Daily Value for selenium.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 147 kcal | |
| Total fat ? | 5.7 g | 7% |
| Saturated fat ? | 1.9 g | 10% |
| Cholesterol ? | 52 mg | 17% |
| Sodium ? | 1,516 mg | 66% |
| Total carbohydrates C | 0.05 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein ? | 22.3 g | 45% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.7 µg | 4% |
| Vitamin E I | 0.2 mg | 1% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) ? | 0.93 mg | 78% |
| Riboflavin (B2) ? | 0.23 mg | 17% |
| Niacin (B3) ? | 5.3 mg | 33% |
| Pantothenic acid (B5) ? | 0.54 mg | 11% |
| Vitamin B6 ? | 0.53 mg | 31% |
| Folate (B9) C | 4 µg | 1% |
| Vitamin B12 ? | 0.87 µg | 36% |
| Choline I | 84.7 mg | 15% |
| Calcium ? | 7 mg | 0.5% |
| Iron ? | 0.81 mg | 5% |
| Magnesium ? | 18 mg | 4% |
| Phosphorus ? | 232 mg | 19% |
| Potassium ? | 371 mg | 8% |
| Zinc ? | 2 mg | 19% |
| Copper ? | 0.079 mg | 9% |
| Manganese ? | 0.035 mg | 2% |
| Selenium C | 18.8 µg | 34% |
% 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 63%
- Carbohydrates 0.1%
- Fat 36%
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
- Protein22.3 gabove the median for pork products (median 22 g)
- Fat5.7 gbelow the median for pork products (median 9.2 g)
- Saturated fat1.9 gbelow the median for pork products (median 2.9 g)
- Sodium1,516 mgin the top quarter of pork products (median 87 mg)
- Protein per 100 kcal15.2 gprotein density, useful for comparing foods with different calorie levels
- Water68.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 2.6 g |
|---|---|
| Polyunsaturated fat ? | 0.66 g |
Amino acids (18)
| Tryptophan ? | 0.27 g |
|---|---|
| Threonine ? | 0.99 g |
| Isoleucine ? | 0.98 g |
| Leucine ? | 1.8 g |
| Lysine ? | 1.9 g |
| Methionine ? | 0.59 g |
| Cystine ? | 0.34 g |
| Phenylalanine ? | 0.96 g |
| Tyrosine ? | 0.73 g |
| Valine ? | 0.97 g |
| Arginine ? | 1.4 g |
| Histidine ? | 0.8 g |
| Alanine ? | 1.3 g |
| Aspartic acid ? | 2.1 g |
| Glutamic acid ? | 3.6 g |
| Glycine ? | 1.2 g |
| Proline ? | 0.95 g |
| Serine ? | 0.91 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) ? | 0.52 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0.02 g |
| SFA 12:0 ? | 0.02 g |
| SFA 14:0 ? | 0.07 g |
| SFA 16:0 ? | 1.2 g |
| SFA 18:0 ? | 0.59 g |
| MUFA 18:1 ? | 2.4 g |
| PUFA 18:3 ? | 0.06 g |
| PUFA 20:4 ? | 0.07 g |
| MUFA 16:1 ? | 0.22 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 (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 27 IU |
| Vitamin D3 (cholecalciferol) I | 0.7 µg |
| Cryptoxanthin, beta Z | 0 µg |
Sterols (1)
| Phytosterols ? | 0 mg |
|---|
Other components (13)
| Water ? | 68.3 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 3.7 g |
| Theobromine Z | 0 mg |
| Energy ? | 615 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Dihydrophylloquinone) Z | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food ? | 4 µg |
| Betaine I | 5.6 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 |
|---|---|---|---|---|
| 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 |
| Corned beef loaf, jellied | 153 | 22.9 g | 0 g | 6.1 g |
| Sweetbreads | 124 | 22.5 g | 0 g | 3.1 g |
| Ham, turkey, sliced, extra lean, prepackaged or deli | 134 | 19.6 g | 0.93 g | 5.8 g |
| Ham, ground | 167 | 20.9 g | 0.49 g | 8.4 g |
| Lunchmeat, roast beef, sliced, prepackaged | 116 | 18.5 g | 0.57 g | 4.5 g |
| Bison | 178 | 25.2 g | 0 g | 8.6 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 147 kcal. 1 cup (140 g): about 206 kcal. 3 oz (85 g): about 125 kcal.
Is pork high in protein?
Pork contains 22.3 g of protein per 100 g (45% of the 50 g Daily Value), or 31.2 g in 1 cup (140 g). About 63% 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 0.05 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 5.7 g of fat per 100 g, of which 1.9 g is saturated (10% 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) (78% DV), Vitamin B12 (36% DV), selenium (34% DV), Niacin (B3) (33% DV) and Vitamin B6 (31% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pork?
100 g contains 1,516 mg of sodium, 66% 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 only, unheated has 147 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 167876. 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.