Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted
FDC ID: 167871
At a glance
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted is a moderate-calorie food in the Pork Products category, providing 145 kcal per 100g. Each 100g supplies 20.9g of protein, 5.5g of fat, 1.5g of carbohydrates. It is an especially good source of thiamin (63% of the Daily Value), sodium (52% of the Daily Value), protein (42% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
145
kcal
Protein
20.9
g
Total Fat
5.5
g
Total Carbohydrate
1.5
g
Dietary Fiber
0
g
Nutrition profile of Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted provides about 145 kcal per 100g, a moderate energy density. Nutritionally it is high in protein, low in carbohydrates.
Key nutrients and what they do
- Thiamin 63%helps convert carbohydrates into energy and supports nerve function
- Protein 42%builds and repairs muscle, organs, enzymes and hormones
- Selenium 36%is part of antioxidant enzymes that protect cells from oxidation
- Vitamin B12 27%is essential for red blood cell formation and nerve function
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people on carb-heavy diets or who tire easily
- ✓people building muscle or aiming to preserve muscle mass with age
- ✓people on plant-based diets or concerned about anemia
- ✓people focused on taste, skin/hair condition and immunity
Things to keep in mind
- !Sodium is high — about 3.1g of salt equivalent per 100g. Watch portions if you are reducing salt.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) | 3 oz (85g) | 4 oz (113g) |
|---|---|---|---|---|
| Calories | 145 kcal | 41 kcal | 123 kcal | 164 kcal |
| Protein | 20.9 g | 5.9 g | 17.8 g | 23.7 g |
| Fat | 5.5 g | 1.6 g | 4.7 g | 6.2 g |
| Carbs | 1.5 g | 0.4 g | 1.3 g | 1.7 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Pork Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 145 kcal | 7.3% | |
| Water | 67.67 g | — | |
| Protein | 20.93 g | 41.9% | |
| Cholesterol | 53 mg | 17.7% | |
| Total Fat | 5.53 g | 7.1% | |
| Total Carbohydrate | 1.50 g | 0.5% | |
| Dietary Fiber | 0 g | 0.0% | |
| Sodium | 1203 mg | 52.3% | |
| Potassium | 287 mg | 6.1% | |
| Calcium | 8 mg | 0.6% | |
| Magnesium | 14 mg | 3.3% | |
| Phosphorus | 196 mg | 15.7% | |
| Iron | 1.48 mg | 8.2% | |
| Zinc | 2.88 mg | 26.2% | |
| Copper | 0.08 mg | 8.8% | |
| Manganese | 0.05 mg | 2.3% | |
| Selenium | 19.50 μg | 35.5% | |
| Retinol | 0 μg | — | |
| Vitamin A | 0 μgRAE | 0.0% | |
| Vitamin D | 0.80 μg | 4.0% | |
| Vitamin E | 0.25 mg | 1.7% | |
| Thiamin | 0.75 mg | 62.8% | |
| Riboflavin | 0.20 mg | 15.5% | |
| Niacin | 4.02 mg | 25.1% | |
| Vitamin B6 | 0.40 mg | 23.5% | |
| Vitamin B12 | 0.65 μg | 27.1% | |
| Folate | 3 μg | 0.8% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 0 mg | 0.0% |
Frequently Asked Questions
How many calories are in Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted per 100g?
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted has 145 kcal (calories) per 100g.
What are the macros in Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted?
Per 100g, Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted provides 20.9g protein, 5.5g fat, 1.5g carbohydrates.
How many calories are in 3 oz of Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted?
A 3 oz (85g) serving of Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted has about 123 kcal and 17.8g of protein, converted from the per-100g USDA values.
Is Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted high in protein?
Yes — Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted provides 20.9g of protein per 100g, which makes it a practical protein source.
What vitamins and minerals does Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted provide?
Per 100g, Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted is a notable source of Thiamin (about 63% of the Daily Value), Protein (about 42% of the Daily Value), Selenium (about 36% of the Daily Value).
What is the source of this nutrition data for Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)