Pork, cured, ham, whole, separable lean only, unheated
FDC ID: 167876
At a glance
Pork, cured, ham, whole, separable lean only, unheated is a moderate-calorie food in the Pork Products category, providing 147 kcal per 100g. Each 100g supplies 22.3g of protein, 5.7g of fat, 0.1g of carbohydrates. It is an especially good source of thiamin (78% of the Daily Value), sodium (66% of the Daily Value), protein (45% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
147
kcal
Protein
22.3
g
Total Fat
5.7
g
Total Carbohydrate
0.1
g
Dietary Fiber
0
g
Nutrition profile of Pork, cured, ham, whole, separable lean only, unheated
Pork, cured, ham, whole, separable lean only, unheated provides about 147 kcal per 100g, a moderate energy density. Nutritionally it is high in protein, low in carbohydrates.
Key nutrients and what they do
- Thiamin 78%helps convert carbohydrates into energy and supports nerve function
- Protein 45%builds and repairs muscle, organs, enzymes and hormones
- Vitamin B12 36%is essential for red blood cell formation and nerve function
- Selenium 34%is part of antioxidant enzymes that protect cells from oxidation
※ % 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
Things to keep in mind
- !Sodium is high — about 3.9g 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 | 147 kcal | 42 kcal | 125 kcal | 166 kcal |
| Protein | 22.3 g | 6.3 g | 19.0 g | 25.2 g |
| Fat | 5.7 g | 1.6 g | 4.9 g | 6.5 g |
| Carbs | 0.1 g | 0.0 g | 0.0 g | 0.1 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 | 147 kcal | 7.4% | |
| Water | 68.26 g | — | |
| Protein | 22.32 g | 44.6% | |
| Cholesterol | 52 mg | 17.3% | |
| Total Fat | 5.71 g | 7.3% | |
| Total Carbohydrate | 0.05 g | 0.0% | |
| Dietary Fiber | 0 g | 0.0% | |
| Sodium | 1516 mg | 65.9% | |
| Potassium | 371 mg | 7.9% | |
| Calcium | 7 mg | 0.5% | |
| Magnesium | 18 mg | 4.3% | |
| Phosphorus | 232 mg | 18.6% | |
| Iron | 0.81 mg | 4.5% | |
| Zinc | 2.04 mg | 18.5% | |
| Copper | 0.08 mg | 8.8% | |
| Manganese | 0.04 mg | 1.5% | |
| Selenium | 18.80 μg | 34.2% | |
| Retinol | 0 μg | — | |
| Vitamin A | 0 μgRAE | 0.0% | |
| Vitamin D | 0.70 μg | 3.5% | |
| Vitamin E | 0.20 mg | 1.3% | |
| Thiamin | 0.93 mg | 77.7% | |
| Riboflavin | 0.23 mg | 17.4% | |
| Niacin | 5.25 mg | 32.8% | |
| Vitamin B6 | 0.53 mg | 31.2% | |
| Vitamin B12 | 0.87 μg | 36.3% | |
| Folate | 4 μg | 1.0% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 0 mg | 0.0% |
Frequently Asked Questions
How many calories does 100g of Pork, cured, ham, whole, separable lean only, unheated have?
Pork, cured, ham, whole, separable lean only, unheated has 147 kcal (calories) per 100g.
How much protein, fat, and carbs are in Pork, cured, ham, whole, separable lean only, unheated?
Per 100g, Pork, cured, ham, whole, separable lean only, unheated provides 22.3g protein, 5.7g fat, 0.1g carbohydrates.
How many calories are in 3 oz of Pork, cured, ham, whole, separable lean only, unheated?
A 3 oz (85g) serving of Pork, cured, ham, whole, separable lean only, unheated has about 125 kcal and 19.0g of protein, converted from the per-100g USDA values.
Is Pork, cured, ham, whole, separable lean only, unheated a good source of protein?
Yes — Pork, cured, ham, whole, separable lean only, unheated provides 22.3g of protein per 100g, which makes it a practical protein source.
What nutrients is Pork, cured, ham, whole, separable lean only, unheated high in?
Per 100g, Pork, cured, ham, whole, separable lean only, unheated is a notable source of Thiamin (about 78% of the Daily Value), Protein (about 45% of the Daily Value), Vitamin B12 (about 36% of the Daily Value).
What is the source of this nutrition data for Pork, cured, ham, whole, separable lean only, unheated?
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)