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Pork, cured, ham with natural juices, shank, bone-in, separable lean only, heated, roasted: Nutrition Facts

Generic food Cooked Meat

Pork, cured, ham with natural juices, shank, bone-in, separable lean only, heated, roasted contains 145 kcal per 100 g. A 1 serving, 3 oz (85 g) provides about 123 kcal.

Roughly 68% of its calories come from protein, with 31% from fat and 0.9% 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 89% of the Daily Value for selenium, 49% of the Daily Value for Niacin (B3) and 29% of the Daily Value for Vitamin B12.

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, where most core values were measured by laboratory analysis.

145kcal per 100 g
25 gprotein
0.34 gcarbohydrates
5 gfat
123kcal in 1 serving, 3 oz (85 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 145 kcal
Total fat M 5 g 6%
Saturated fat C 1.6 g 8%
Trans fat C 0.036 g
Cholesterol M 74 mg 25%
Sodium M 820 mg 36%
Total carbohydrates C 0.34 g 0.1%
Dietary fiber Z 0 g 0%
Total sugars M 0.34 g
Protein M 25 g 50%
Vitamin A ? 11 µg1%
Vitamin C Z 0 mg0%
Vitamin E M 0.29 mg2%
Vitamin K M 0 µg0%
Thiamin (B1) M 0.29 mg24%
Riboflavin (B2) M 0.2 mg15%
Niacin (B3) M 7.8 mg49%
Pantothenic acid (B5) M 0.56 mg11%
Vitamin B6 M 0.38 mg22%
Folate (B9) C 3 µg0.8%
Vitamin B12 M 0.69 µg29%
Choline ? 104 mg19%
Calcium M 7 mg0.5%
Iron M 1.2 mg7%
Magnesium M 21 mg5%
Phosphorus M 255 mg20%
Potassium M 458 mg10%
Zinc M 3.1 mg28%
Copper M 0.17 mg19%
Manganese M 0.022 mg1%
Selenium M 48.7 µg89%

% 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: 68%Carbohydrates: 0.9%Fat: 31%145kcal / 100 g
  • Protein 68%
  • Carbohydrates 0.9%
  • Fat 31%

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

Selenium89%Niacin (B3)49%Vitamin B1229%Zinc28%Thiamin (B1)24%Vitamin B622%Phosphorus20%Copper19%Choline19%Riboflavin (B2)15%

Nutritional insights

  • Protein25 gabove the median for pork products (median 22 g)
  • Sugars0.34 gin the top quarter of pork products (median 0 g)
  • Fat5 gbelow the median for pork products (median 9.2 g)
  • Saturated fat1.6 gbelow the median for pork products (median 2.9 g)
  • Sodium820 mgabove the median for pork products (median 87 mg)
  • Protein per 100 kcal17.2 gprotein density, useful for comparing foods with different calorie levels
  • Water67 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C2.4 g
Polyunsaturated fat C0.6 g
Sugars and starch (6)
Sucrose M0.05 g
Glucose M0.13 g
Fructose M0.16 g
Lactose M0 g
Maltose M0 g
Galactose M0 g
Amino acids (19)
Tryptophan M0.23 g
Threonine M1.1 g
Isoleucine M1.1 g
Leucine M2 g
Lysine M2.1 g
Methionine M0.6 g
Cystine M0.28 g
Phenylalanine M1 g
Tyrosine M0.81 g
Valine M1.3 g
Arginine M1.6 g
Histidine M1.1 g
Alanine M1.5 g
Aspartic acid M2.2 g
Glutamic acid M3.6 g
Glycine M1.3 g
Proline M1.1 g
Serine M0.98 g
Hydroxyproline M0.16 g
Individual fatty acids (37)
EPA (omega-3, 20:5 n-3) Z0 g
DHA (omega-3, 22:6 n-3) Z0 g
ALA (omega-3, 18:3 n-3) M0.016 g
Linoleic acid (omega-6, 18:2) ?0.5 g
SFA 4:0 Z0 g
SFA 6:0 Z0 g
SFA 8:0 M0 g
SFA 10:0 M0 g
SFA 12:0 M0 g
SFA 14:0 M0.051 g
SFA 16:0 M1 g
SFA 18:0 M0.47 g
SFA 20:0 M0.007 g
MUFA 18:1 ?2.2 g
PUFA 18:3 ?0.016 g
PUFA 20:4 M0.066 g
SFA 22:0 M0.012 g
MUFA 14:1 M0 g
MUFA 16:1 M0.13 g
PUFA 18:4 Z0 g
MUFA 20:1 M0.033 g
MUFA 22:1 Z0 g
PUFA 22:5 n-3 (DPA) Z0 g
SFA 15:0 M0 g
SFA 17:0 M0.01 g
TFA 18:1 t M0.023 g
TFA 18:2 t,t M0.013 g
PUFA 18:2 CLAs M0.009 g
PUFA 20:2 n-6 c,c M0.018 g
MUFA 18:1 c M2.2 g
PUFA 18:2 n-6 c,c M0.48 g
PUFA 18:3 n-6 c,c,c M0 g
MUFA 17:1 M0 g
PUFA 20:3 M0 g
Fatty acids, total trans-monoenoic C0.023 g
Fatty acids, total trans-polyenoic C0.013 g
MUFA 15:1 M0 g
Carotenoids (13)
Beta-carotene Z0 µg
Lycopene Z0 µg
Lutein + zeaxanthin Z0 µg
Retinol M11 µg
Carotene, alpha Z0 µg
Cryptoxanthin, beta Z0 µg
Tocopherol, beta M0 mg
Tocopherol, gamma M0.04 mg
Tocopherol, delta M0 mg
Tocotrienol, alpha M0.01 mg
Tocotrienol, beta M0 mg
Tocotrienol, gamma M0.01 mg
Tocotrienol, delta M0 mg
Other components (14)
Water M67 g
Alcohol Z0 g
Caffeine Z0 mg
Ash M3.1 g
Theobromine Z0 mg
Energy C605 kJ
Vitamin A, IU ?37 IU
Vitamin K (Menaquinone-4) M7.1 µg
Vitamin K (Dihydrophylloquinone) M0 µg
Folic acid Z0 µg
Folate, food C3 µg
Betaine M2.9 mg
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, variety meats and by-products, spleen, cooked, braised Cooked 145 25.1 g 0 g 4.2 g
Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled Cooked 159 25.9 g 0 g 5.4 g
Lamb, New Zealand, imported, chump, boneless, separable lean only, cooked, fast roasted Cooked 142 23.7 g 0 g 5.3 g
Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled Cooked 160 25.9 g 0 g 5.5 g
Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, select, cooked, broiled Cooked 157 26.1 g 0 g 5 g
Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled Cooked 161 25.7 g 0 g 5.7 g
Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled Cooked 161 25.7 g 0 g 5.7 g
Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled Cooked 159 26.1 g 0 g 5.2 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 167920. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 14, 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 145 kcal. 1 serving, 3 oz (85 g): about 123 kcal. 1 roast shank (3,170 g): about 4,597 kcal.

Is cooked pork high in protein?

Cooked pork contains 25 g of protein per 100 g (50% of the 50 g Daily Value), or 21.2 g in 1 serving, 3 oz (85 g). About 68% of its calories come from protein. Compared with other pork products, that is above the median (median 22 g).

How many carbs are in cooked pork?

Cooked pork has 0.34 g of total carbohydrates per 100 g, including 0 g of fiber and 0.34 g of sugars.

How much fat is in cooked pork?

Cooked pork contains 5 g of fat per 100 g, of which 1.6 g is saturated (8% 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 (89% DV), Niacin (B3) (49% DV), Vitamin B12 (29% DV), zinc (28% DV) and Thiamin (B1) (24% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked pork?

100 g contains 820 mg of sodium, 36% of the 2,300 mg Daily Value.

Does pork have the same nutrition cooked and raw?

No. Per 100 g, pork, cured, ham with natural juices, shank, bone-in, separable lean only, heated, roasted has 145 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 14, 2026. Each value above shows whether it was measured, calculated or taken from a label.